Carbs in 1 Cup Oats
How many carbs are in 1 cup oats?
1 Cup Oats has 32.9g net carbs per 100g — 52.6g total carbs minus 19.7g fiber — plus 7.5g protein, 13.5g fat, and 395 calories. At this carb count, 1 cup oats is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from Open Food Facts; net carbs are computed by CarbMeNot.
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1 Cup Oats 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 June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is 1 cup oats keto-friendly?
1 Cup Oats is generally not keto-friendly. It has 32.9g net carbs per 100g (52.6g total carbs − 19.7g fiber). 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 |
|---|---|---|---|---|
| 100 g (3.5 oz) | 32.9g | 52.6g | 7.5g | 395 |
| 1 oz (28 g) | 9.2g | 14.7g | 2.1g | 111 |
How many calories are in 1 cup oats?
1 Cup Oats has 395 calories per 100g. That's alongside 7.5g protein, 13.5g fat, and 32.9g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 395 |
| Total carbs | 52.6g |
| Net carbs | 32.9g |
| Fiber | 19.7g |
| Sugar | 18.5g |
| Sugar alcohols | 0g |
| Protein | 7.5g |
| Fat | 13.5g |
| Sodium | 0mg |
| Potassium | 0mg |
Source: Open Food Facts (Cup). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in 1 cup oats?
- 1 Cup Oats has 52.6g of total carbs and 32.9g of net carbs per 100 grams.
- How many net carbs are in 1 cup oats?
- 1 Cup Oats has 32.9g of net carbs per 100 grams (total carbs 52.6g minus 19.7g fiber).
- Is 1 cup oats keto-friendly?
- 1 Cup Oats is generally not keto-friendly. It has 32.9g net carbs per 100g (52.6g total carbs − 19.7g fiber). 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 1 cup oats?
- 1 Cup Oats has 395 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.