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:
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.