How many carbs are in rolled oats?
Rolled oats contains 59 g of carbohydrate per 100 g, of which 1 g is sugars, plus 9.9 g of fibre. 1 dl (35 g) gives 21 g of carbohydrate.
Add to your plate
21 g carbs · 130 kcal
At a glance
- Carbs / 100 g
- 59 g
- 1 dl (35 g)
- 21 g
- Fibre / 100 g
- 9.9 g
- kcal / 100 g
- 373
- FPU / 100 g
- 1.2
Carbohydrate per portion
| Portion | Weight | Carbs | Fibre | kcal | FPU |
|---|---|---|---|---|---|
| 1 tbsp | 5 g | 2.9 g | 0.5 g | 19 | 0.1 |
| 1 dl | 35 g | 21 g | 3.5 g | 130 | 0.4 |
| Portion (50 g) | 50 g | 29 g | 4.9 g | 186 | 0.6 |
| 100 g | 100 g | 59 g | 9.9 g | 373 | 1.2 |
The slow rise (fat-protein units)
1 dl of rolled oats (35 g) carries 2.4 g of fat and 4.8 g of protein, which is 0.4 fat-protein units. That is too little to speak of a slow rise: the effect of this portion is its carbohydrate, and not much else.
Nutrition per 100 g
| Energy | 373 kcal |
| Fat | 6.9 g |
| of which saturates | 1.2 g |
| Carbohydrate (available) | 58.9 g |
| of which sugars | 1 g |
| Fibre | 9.9 g |
| Protein | 13.8 g |
| Salt | 0 g |
Source: Frida – Fødevaredata, DTU Fødevareinstituttet, FCDB v6.1 - May 2026. Frida entry: “Oats, rolled, average values” (Grain and groats). Fetched 2026-09-22. Frida’s carbohydrate figure is available carbohydrate, which already excludes fibre.
More in breakfast
Figures are general nutrition information and do not replace advice from your doctor or dietitian. This page does not calculate insulin and is not a medical device.
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