A 100g of rolled oats comes in at 379 calories, with 13g of protein and 67g of carbs. Calorie tracking trips up here when people log cooked weights using dry-weight numbers (or vice versa). Higher protein than most grains in this category.
Calories scale with portion. Here's how a typical rolled oats serving translates in your tracker:
Carb-forward — most of its 379 kcal come from carbohydrate, so it's best placed around training when your body uses carbs most readily.
How rolled oats stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at rolled oats and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreRolled Oats has approximately 379 calories per 100g. A typical serving — 3 oz (85g) — comes in at 322 calories.
13g of protein per 100g. That puts rolled oats at roughly 3.4g of protein per 100 calories — a useful lens when comparing to other grains sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Rolled Oats sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.