Calories in 4 Oz of Oats
4 oz of oats (113 g) has 430 calories. That is 21% of a 2,000 calorie diet.
The calories come from 15 g of protein, 7.4 g of fat and 77 g of carbohydrates, a split of 14% protein, 15% fat and 71% carbs. For comparison, 3 oz of oats has 322 and 6 oz of oats has 645 calories. Burning 430 calories takes about 77 minutes of brisk walking or 35 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.
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Oats calories by serving size
Common amounts of oats with calories and macros. Tap a row for its full nutrition page.
Oats vs similar foods
Calories per 100 g compared with other grains, rice and pasta.
Oats: common questions
How many calories are in 4 oz of oats?
4 oz of oats weighs about 113 g and has 430 calories.
How much protein is in 4 oz of oats?
4 oz of oats has 15 g of protein, which is 30% of the 50 g Daily Value.
How many carbs are in 4 oz of oats?
4 oz of oats has 77 g of carbohydrates, including 11 g of fiber and 1.1 g of sugars.
How much oats is 100 calories?
100 calories of oats is 26 g, about 1/4 cup of oats.
More about oats
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Weights and conversions
Source: USDA FoodData Central, SR Legacy. FDC ID 173904. Original description: Cereals, oats, regular and quick, not fortified, dry. Portion weights are USDA household measures.