Rolled Oats (Old Fashioned)
One level US cup of rolled oats weighs 90 g (3.2 oz). A tablespoon is 5.6 g. Per 100 g: 379 calories and 13.2 g protein.
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 1.9 g | 0.07 oz | 7.2 | 0.25 g | 1.3 g | 0.12 g |
| 1 tablespoon | 5.6 g | 0.2 oz | 21.2 | 0.74 g | 3.8 g | 0.36 g |
| ¼ cup | 22.5 g | 0.79 oz | 85.3 | 3 g | 15.2 g | 1.5 g |
| ⅓ cup | 30 g | 1.1 oz | 114 | 4 g | 20.3 g | 2 g |
| ½ cup | 45 g | 1.6 oz | 171 | 5.9 g | 30.5 g | 2.9 g |
| 1 cup | 90 g | 3.2 oz | 341 | 11.9 g | 60.9 g | 5.9 g |
| 2 cups | 180 g | 6.3 oz | 682 | 23.8 g | 122 g | 11.7 g |
Nutrition
Bars show grams per 100 g. Calories come 14% from protein, 71% from carbs and 15% from fat.
Rolled Oats gets most of its calories from carbohydrates: about 14% from protein, 71% from carbs and 15% from fat. One cup (90 g) has 341 calories, 11.9 g protein and 9.1 g fiber.
How to measure
Fluff it, spoon it into the cup, and sweep the top flat with the back of a knife. Scooping straight from the bag packs it down and can add 20 to 30% extra.
For this ingredient: Pour loosely into the cup and level. Do not press down.
Tips from the kitchen
- Weigh flour for baking: a scooped cup can weigh 150 g instead of 125 g.
- Whisk flour before measuring to break up clumps.
- Keep whole-grain flours in the freezer so they stay fresh longer.
Common questions
How many grams is 1 cup of rolled oats?
One level US cup of rolled oats weighs about 90 g (3.2 oz). Pour loosely into the cup and level. Do not press down.
How many grams is 1 tablespoon of rolled oats?
One level tablespoon weighs about 5.6 g, and one teaspoon about 1.9 g.
How much protein is in 100 g of rolled oats?
100 g has 13.2 g protein, 67.7 g carbs, 6.5 g fat and 379 calories.