Oat cereal calories
At 372 kcal per 100 g, oat cereal gets 73% of its energy from carbs, 12% from protein and 15% from fat. One 28 g serving is about 104 kcal.
A serving covers about 5% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 94 to 115 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (28 g) |
|---|---|---|
| kcal | 372 | 104 |
| Protein, g | 12.4 | 3.5 |
| Fat, g | 6.6 | 1.8 |
| Carbs, g | 73.2 | 20.5 |
| Fiber, g | 10.1 | 2.8 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 14 g | 52 kcal | 47-57 | 1,600 |
| 1 · 28 g | 104 kcal | 94-115 | 3,200 |
| 1½ · 42 g | 156 kcal | 141-172 | 4,900 |
| 2 · 56 g | 208 kcal | 187-229 | 6,500 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 3,200 steps, or 25 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Couscous | 112 | 176 kcal / 157 g | 3.8 g |
| Millet porridge | 119 | 207 kcal / 174 g | 3.5 g |
| Quinoa | 120 | 222 kcal / 185 g | 4.4 g |
| Brown rice | 123 | 248 kcal / 202 g | 2.7 g |
| Pearl barley | 123 | 193 kcal / 157 g | 2.3 g |
| White rice | 130 | 205 kcal / 158 g | 2.7 g |
| Flour | 364 | 455 kcal / 125 g | 10.3 g |
| Oat cereal | 372 | 104 kcal / 28 g | 12.4 g |
| Granola | 455 | 218 kcal / 48 g | 12.1 g |
Lightest in this group per 100 g: Couscous.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 173884 (Cereals ready-to-eat, GENERAL MILLS, CHEERIOS).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in cheerios?
Oat cereal has about 372 kcal per 100 g. A typical 28 g serving is about 104 kcal, and realistically anywhere from 94 to 115 kcal depending on the recipe and portion.
How much protein is in oat cereal?
12.4 g of protein per 100 g, or about 3.5 g in a 28 g serving.
Your plate isn't a lab sample
Snap your own oat cereal and Kalorea estimates what's actually on your plate, with a range and macros.