How many calories and protein are in 100 grams of Quaker oats?

January 5, 2026 •

3 min read

A 100-gram serving of Quaker rolled oats contains 374 calories and 11 grams of protein. This provides a straightforward answer for those monitoring their dietary intake.

Quick Summary

One hundred grams of dry Quaker rolled oats provides around 374 calories and 11 grams of protein. This serving also offers high fiber, healthy fats, and essential minerals for a balanced diet.

Key Points

Nutrient-Dense: 100 grams of dry Quaker rolled oats contains about 374 calories and 11 grams of protein.
Fiber Rich: This serving size provides 9.0 grams of dietary fiber, including the beneficial soluble fiber beta-glucan.
Sustained Energy: The complex carbohydrates in oats offer a slow, steady release of energy, keeping you full and focused longer.
Heart Health: Oats are known to help lower LDL cholesterol due to their beta-glucan content, which promotes better cardiovascular health.
Versatile Ingredient: 100 grams can be used in various recipes, from overnight oats and granola to smoothies and savory dishes.
Check the Label: Nutritional content can vary slightly between different types of oats and flavored instant packets; always check for exact figures.

Understanding the Nutritional Profile of Quaker Oats

Quaker Oats are a common choice for their versatility, heart-healthy qualities, and filling nature. The exact calorie and protein content varies slightly based on the type of oat (e.g., instant vs. rolled). One hundred grams of dry, uncooked oats provides a significant amount of energy and building blocks. Differences are generally minor unless the product contains many additives.

The Core Numbers: Calories and Protein

For 100 grams of dry Quaker rolled oats, the nutritional breakdown is as follows:

Calories: 374 kcal
Protein: 11 g

A typical 40g portion can be a great way to begin your day with this nutritional profile. Oats offer a strong plant-based base for those trying to increase their daily protein intake, particularly when paired with other protein sources.

Beyond the Basics: Other Key Nutrients

Oats also contain a variety of other nutrients that contribute to overall health. Per 100 grams, you can expect:

Fiber: 9.0 g. The high fiber content, especially soluble fiber beta-glucan, is a major reason for oats' positive health reputation. Beta-glucan can help lower cholesterol and regulate blood sugar.
Carbohydrates: 60 g. The majority of these are complex carbohydrates, which provide a slow, steady release of energy and contribute to sustained fullness.
Fat: 8.0 g. Oats contain a healthy blend of polyunsaturated and monounsaturated fats.
Vitamins and Minerals: Oats are a good source of several essential micronutrients, including manganese, phosphorus, magnesium, iron, and zinc.

Comparison of Oat Types

Although nutritional differences between types of Quaker oats are not drastic, their processing affects cooking time, texture, and glycemic index.


Nutrient (per 100g)	Quaker Rolled Oats (UK)	Quaker Quick Oats (Dry)	Notes
Calories	~374 kcal	~371 kcal	Very similar calorie count per 100g, minor variations exist.
Protein	11 g	14 g	Quick oats may have a slightly higher protein concentration depending on processing.
Fiber	9.0 g	9 g	Fiber content is consistent across different forms of plain oats.
Carbohydrates	60 g	68 g	Carbohydrate levels can vary slightly by type.
Cooking Time	Longer	Shorter	Rolled oats require more cooking; quick oats cook rapidly.
Texture	Chewy, Hearty	Creamier, Softer	Rolled oats retain more of their shape; quick oats become smoother.

Health Benefits of a 100g Serving of Oats

Incorporating 100 grams of Quaker oats into your diet can have significant health benefits:

Sustained Energy: Oats' slow-digesting complex carbohydrates provide a lasting energy source, making them an excellent breakfast option.
Improved Digestion: The high fiber content promotes healthy digestion and can help prevent constipation.
Cholesterol Reduction: The soluble fiber beta-glucan has been proven to lower LDL ('bad') cholesterol levels, contributing to better heart health.
Blood Sugar Regulation: Oats help moderate blood sugar spikes after meals, which is beneficial for managing blood sugar levels, especially for those with or at risk of diabetes.
Enhanced Satiety: The fiber and protein in oats make you feel full for longer, which can help with weight management by reducing overall calorie intake.

Practical Ways to Incorporate 100g of Oats

Consuming 100 grams of oats doesn't have to be limited to a simple bowl of porridge. Here are a few creative ways to integrate this quantity into your meals:

Overnight Oats: Combine 100g of rolled oats with milk or yogurt, plus your favorite toppings like berries, nuts, and seeds. Let it sit overnight in the fridge for a ready-to-eat breakfast.
Baked Goods: Use 100g of oats as a base for healthy baked goods, such as oat muffins, energy balls, or protein bars.
Smoothie Boost: Blend oats into a morning smoothie for added fiber, protein, and thickness.
Savoury Dishes: 100g of ground or quick oats can be used as a binding agent for vegetarian burgers, meatloaf, or added to savory porridges.
Homemade Granola: Mix 100g of oats with nuts, seeds, and a natural sweetener, then bake until crunchy for a healthy granola alternative.

Conclusion

In summary, 100 grams of dry Quaker oats provides approximately 374 calories and 11 grams of protein, making it a very nutrient-dense whole grain. This high-fiber, low-sugar breakfast option offers a sustainable energy source and numerous health benefits for heart health, digestion, and blood sugar control. By understanding the nutritional specifics of this amount, you can confidently integrate Quaker oats into a balanced and health-conscious diet in a variety of delicious ways. For more in-depth nutritional information on specific products, always check the packaging or the manufacturer's official website.

For more information on the health benefits of oats, you can check out this article on Healthline: https://www.healthline.com/nutrition/foods/oats.

Frequently Asked Questions

Yes, Quaker Instant Oats and Rolled Oats have very similar nutritional profiles in their plain, unflavored form, providing comparable amounts of calories, protein, and fiber. The main differences are in cooking time and texture due to processing, with Instant Oats being cut finer to cook faster.

No, cooking plain Quaker oats (rolled or instant) does not significantly change their core nutritional values like calories and protein. However, preparing them with milk, sugar, or other toppings will increase the overall calorie count.

A 100-gram serving of dry oats is quite large for most people, containing around 374 calories. A typical serving size recommended by Quaker is closer to 40 grams. It is a very filling amount and should be considered within your overall daily calorie and nutrient goals.

Yes, Quaker oats can support weight loss due to their high fiber content. The fiber, especially beta-glucan, helps increase feelings of fullness and satiety, which can lead to consuming fewer calories overall.

While oats are naturally gluten-free, they can sometimes be contaminated with gluten if processed in facilities that also handle wheat, barley, and rye. For individuals with celiac disease, it's essential to look for specifically labeled 'gluten-free' Quaker oats.

Beta-glucan is a type of soluble fiber found in oats. It's important because it has been shown to lower cholesterol levels, regulate blood sugar, and support digestive health by slowing down digestion and promoting beneficial gut bacteria.

You can easily boost the protein content by adding toppings like nuts, seeds (e.g., chia seeds, flax seeds), nut butters, protein powder, or Greek yogurt. Cooking with milk instead of water also adds extra protein.