Food
Rolled oats, raw: Calories, Protein & Macros
A 1/2 cup dry serving of Rolled oats, raw has 156 kcal, 6.8g protein, 26.5g carbs and 2.8g fat — 4.3g of protein per 100 kcal. It's a vegetarian raw ingredient from the cereals and millets group, logged directly in IRONSLOG's 1,579-item Indian food database.
What's in a standard serving of Rolled oats, raw?
A 1/2 cup dry serving has 156 kcal, 6.8g protein, 26.5g carbohydrate, 2.8g fat and 4.2g fiber. Per 100 g it's 389 kcal, 16.9g protein, 66.3g carbs and 6.9g fat — use the per-100g figures to rescale for whatever portion is actually eaten.
How does Rolled oats, raw fit a cut vs a bulk?
At 4.3g of protein per 100 kcal, Rolled oats, raw is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.
How much Rolled oats, raw should I eat?
The dataset's reference serving is 1/2 cup dry (40 g), giving the 156 kcal and 6.8g protein above. Most people fit 1-2 servings into a single meal depending on the rest of the plate and their daily calorie target — log the actual amount eaten in IRONSLOG rather than assuming one fixed serving every time.
What can I swap for Rolled oats, raw?
- Quinoa — vegetarian, 328 kcal per 100 g, 4g protein per 100 kcal
- Atta (Wheat Flour) — vegetarian, 320 kcal per 100 g, 3.3g protein per 100 kcal
- Bajra — vegetarian, 348 kcal per 100 g, 3.2g protein per 100 kcal
| Metric | Per 1/2 cup dry | Per 100 g |
|---|---|---|
| Calories | 156 kcal | 389 kcal |
| Protein | 6.8 g | 16.9 g |
| Carbohydrate | 26.5 g | 66.3 g |
| Fat | 2.8 g | 6.9 g |
| Fiber | 4.2 g | 10.6 g |
| Protein per 100 kcal | 4.3 g | 4.3 g |
Key takeaways
- A 1/2 cup dry serving of Rolled oats, raw has 156 kcal and 6.8g protein.
- Rolled oats, raw carries 4.3g of protein per 100 kcal — more calorie-dense than protein-dense.
- It's a vegetarian raw ingredient in the cereals and millets group.
- Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.
Log Rolled oats, raw in your nutrition diary
Try IRONSLOG freeFrequently asked questions
How much protein is in Rolled oats, raw?
16.9g per 100 g, or 6.8g in a 1/2 cup dry serving — 4.3g of protein per 100 kcal.
Is Rolled oats, raw vegetarian?
Yes — Rolled oats, raw is vegetarian.
Can I log Rolled oats, raw in IRONSLOG?
Yes — Rolled oats, raw is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.