Carbs in ½ Cup Rolled Oats (Dry)
How many carbs are in ½ cup rolled oats (dry)?
½ Cup Rolled Oats (Dry) — ½ cup dry (40g) — has 22.3g net carbs: 26.5g total carbs minus 4.2g fiber, plus 6.8g protein, 2.8g fat, and 152 calories. Per 100g that is 55.7g net carbs (66.3g total carbs, 10.6g fiber) and 379 calories. That makes ½ cup rolled oats (dry) high in net carbs and about average for the typical breads and grain, which averages about 44.4g net carbs per 100g. At this carb count, ½ cup rolled oats (dry) is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from USDA FoodData Central; net carbs are computed by CarbMeNot.
Keeping an eye on carbs in ½ cup rolled oats (dry)?
½ Cup Rolled Oats (Dry) runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Last updated September 8, 2026 · Compiled by the CarbMeNot Team
Values per ½ cup dry (40g); per 100 g: 55.7g net carbs, 379 cal. Net carbs = total carbs − fiber − sugar alcohols — do the math for any label with the free net carbs calculator.
Is ½ cup rolled oats (dry) keto-friendly?
½ Cup Rolled Oats (Dry) is generally not keto-friendly. ½ cup dry (40g) is 22.3g net carbs (26.5g total carbs − 4.2g fiber); per 100g that is 55.7g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| ½ cup dry | 22.3g | 26.5g | 6.8g | 152 |
| 100 g (3.5 oz) | 55.7g | 66.3g | 16.9g | 379 |
| 1 oz (28 g) | 15.6g | 18.6g | 4.7g | 106 |
How many calories are in ½ cup rolled oats (dry)?
½ Cup Rolled Oats (Dry) — ½ cup dry (40g) — has 152 calories, with 6.8g protein, 2.8g fat, and 22.3g net carbs. Per 100g: 379 calories and 55.7g net carbs.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 379 |
| Total carbs | 66.3g |
| Net carbs | 55.7g |
| Fiber | 10.6g |
| Sugar | 1g |
| Sugar alcohols | 0g |
| Protein | 16.9g |
| Fat | 6.9g |
| Sodium | 2mg |
| Potassium | 429mg |
Source: USDA FoodData Central (SR Legacy). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in ½ cup rolled oats (dry)?
- ½ Cup Rolled Oats (Dry) (½ cup dry, 40g) has 26.5g of total carbs and 22.3g of net carbs. Per 100 grams: 66.3g total, 55.7g net.
- How many net carbs are in ½ cup rolled oats (dry)?
- ½ Cup Rolled Oats (Dry) has 22.3g of net carbs per ½ cup dry (40g) — 26.5g total carbs minus 4.2g fiber.
- Is ½ cup rolled oats (dry) keto-friendly?
- ½ Cup Rolled Oats (Dry) is generally not keto-friendly. ½ cup dry (40g) is 22.3g net carbs (26.5g total carbs − 4.2g fiber); per 100g that is 55.7g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in ½ cup rolled oats (dry)?
- ½ Cup Rolled Oats (Dry) (½ cup dry, 40g) has 152 calories; that is 379 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.