How many carbs are in oats?
1 cup of oats contains about 103.4g of carbohydrate, 86.8g net carbs after subtracting 16.5g of fiber, 26.3g of protein, and 607 calories.
Carbs by portion size
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup (156g) | 103.4g | 16.5g | 86.8g |
| 100 grams (100g) | 66.3g | 10.6g | 55.7g |
Net carbs in oats
1 cup of oats contains 86.8g of net carbs — total carbs (103.4g) minus dietary fiber (16.5g). Net carbs are the carbs your body actually digests and that raise blood glucose. See our guide to net carbs for how this calculation works and when to use it.
Full nutrition for oats (per 100g)
- Calories: 389 kcal
- Carbohydrate: 66.3g
- Dietary fiber: 10.6g
- Sugars: —
- Protein: 16.9g
- Fat: 6.9g
Reference values from USDA FoodData Central (sr legacy dataset, fdcId 169705). Values are per 100 grams.
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How many carbs are in oats?
1 cup of oats contains about 103.4g of total carbohydrate. After subtracting 16.5g of fiber, the net carbs are about 86.8g.
How many net carbs are in oats?
Net carbs in 1 cup of oats are about 86.8g — that is total carbs (103.4g) minus dietary fiber (16.5g). See our net carbs explainer for the full calculation.
Is oats good for diabetics?
Oats contains carbohydrates that will raise blood glucose. Whether it fits your meal plan depends on the portion and your overall daily target. Most U.S. diabetes care teams use total carbs (not net) for insulin dosing — see our diabetes carb-counting guide.
Is oats keto-friendly?
Whether oats fits a keto plan depends on your daily net-carb budget (typically under 20–30g per day). One serving (1 cup) provides about 86.8g of net carbs.