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Toasted Oats Calories
Source of fiber and complex carbs, lightly toasted flavor
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Toasted Oats (80 g) has 311 calories. That works out to 389 calories per 100 g. It contains 53 g of carbs, 10.6 g of protein, 5.5 g of fat and 8.5 g of fiber. Its 3.9 mg of Manganese covers 170% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Toasted Oats Nutrition Facts
Selected: 1 cup (medium) · 80 g
311
KCAL / 80G
Carbs
53g
· 19% DV
Protein
10.6g
· 21% DV
Fat
5.5g
· 7% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 14% · Fat 16%
Toasted Oats nutrition facts table · 1 cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 311 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 53 g | 19% |
| Fiber | 8.5 g | 30% |
| Protein | 10.6 g | 21% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Toasted Oats?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 311 kcal |
| 1 tablespoon (small) | 8 g | 31 kcal |
| 2 tablespoon (medium) | 15 g | 58 kcal |
| 1 piece (mini) | 30 g | 117 kcal |
| 1 pack (small) | 35 g | 136 kcal |
| ½ cup (small) | 40 g | 156 kcal |
| 1 serving (medium) | 50 g | 195 kcal |
| 1 pack (large) | 70 g | 272 kcal |
| 100 g | 100 g | 389 kcal |
| 1 cup (large) | 120 g | 467 kcal |
Calculated from 389 calories per 100 g.
Frequently Asked Questions About Toasted Oats
How do you eat toasted oats?
Eat toasted oats with milk or yogurt, or add them to fruit, porridge, salads, and baked goods. Sprinkle them on just before serving when you want to keep their toasted crunch.
How do you make toasted oats at home?
Toast oats in a dry pan over medium-low heat, stirring often until fragrant and lightly golden. You can also spread them on a baking sheet and toast them in the oven; let them cool before storing.
What is the difference between toasted oats and regular oats?
Toasted oats have a deeper, lightly nutty flavor and a crisper texture than untoasted oats. Toasting changes their taste and texture, but does not by itself turn them into granola or a sweetened cereal.
Can you eat toasted oats without cooking them?
Yes, toasted oats sold as a ready-to-eat cereal can be eaten without further cooking. Add them straight to yogurt or milk; if you prefer a softer texture, simmer them in liquid or let them soak first.
Are toasted oats the same as granola?
No. Toasted oats are oats that have been browned for flavor, while granola usually combines oats with ingredients such as nuts, seeds, oil, or sweetener before baking. Toasted oats can be an ingredient in granola.
Can you use toasted oats for overnight oats?
Yes, soak toasted oats in milk or yogurt in the refrigerator overnight. They will soften and lose some crunch as they absorb liquid, so save a handful to sprinkle on top just before eating.
Can toasted oats be added to yogurt?
Yes, toasted oats make a crunchy topping for yogurt. Add them shortly before eating to preserve their texture, or stir them in earlier if you prefer them softened; fruit and nuts also pair well.
Do toasted oats need to be cooked?
Not always. Ready-to-eat toasted rolled oats can be served as they are, but cooking makes them softer and is useful for a warm bowl of oats. Larger oat pieces may need more cooking than rolled oats.
How should you store toasted oats?
Keep toasted oats in a tightly sealed, dry container away from heat and sunlight once they have cooled. Moisture makes them lose their crunch; discard them if you notice mold or a stale, rancid smell.
Are toasted oats good for weight loss?
Toasted oats can make a filling meal because their fiber may help you feel full, but they do not cause weight loss on their own. Large portions or generous additions of sugar, honey, and oil can make the meal more energy-dense.
Toasted Oats Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B1
0.37mg · 31% DV
B5
0.88mg · 18% DV
Folate
44.8µg · 11% DV
Minerals
Manganese
3.92mg · 170% DV
Phosphorus
328mg · 47% DV
Selenium
22µg · 40% DV
Copper
0.32mg · 36% DV
Potassium ⭐
290mg · 9% DV
Sodium
1.6mg · 0% DV
Toasted Oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Toasted Oats
To burn the 311 calories in 1 cup (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Toasted Oats?
Toasted oats are oat flakes or grains heated until their aroma deepens and they take on a lightly browned, nutty edge. They can be stirred into porridge, sprinkled over yoghurt or fruit, or used in homemade granola. Toasting brings out a warmer flavour than plain oats while leaving them easy to pair with sweet or savoury ingredients.
For a quick breakfast, add them to milk or yoghurt and top with fruit; they also make a crisp finish for soups or salads. Their nutritional profile is centred on complex carbohydrates and fibre, with 10.6 g of fibre per 100 g. Toast a batch in a dry pan and let it cool before storing, or keep the bowl lighter by choosing fresh fruit over sweetened toppings.
How Nutritious Is Toasted Oats?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Toasted Oats Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Toasted Oats Contain Allergens?
No known major allergens
Which Diets Is Toasted Oats Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Toasted Oats Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.76g
POLYUNSATURATED
2g
Omega 6:3 ratio 19.6:1
Above the ideal 4:1 (19.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.