Cups to Grams: Rolled Oats
1 cup of rolled oats is about 90 grams. Enter any amount to convert it.
How many grams are in a cup of rolled oats?
One US cup of rolled oats weighs about 90 grams (3.2 ounces). Half a cup is about 45 g, and one tablespoon is about 5.6 g.
Old-fashioned rolled oats are bulky and light. Quick oats are cut smaller and pack a bit denser, so they can weigh slightly more per cup.
Rolled Oats conversion chart
| Volume | Grams | Ounces |
|---|---|---|
| ¼ cup | 22 g | 0.8 oz |
| ⅓ cup | 30 g | 1.1 oz |
| ½ cup | 45 g | 1.6 oz |
| ⅔ cup | 60 g | 2.1 oz |
| ¾ cup | 68 g | 2.4 oz |
| 1 cup | 90 g | 3.2 oz |
| 1½ cups | 135 g | 4.8 oz |
| 2 cups | 180 g | 6.3 oz |
| 1 tablespoon | 5.6 g | 0.2 oz |
| 1 teaspoon | 1.9 g | 0.1 oz |
Rolled oats, quick oats and steel-cut oats
Old-fashioned rolled oats are flat and bulky, so a cup is light. Package labels often list 40 g for a half-cup serving, which is 80 g per cup. A rounded or lightly packed cup runs higher, and 90 g is a practical figure for baking. Quick oats are cut smaller and pack a little denser.
Steel-cut oats are an entirely different shape: chopped, not rolled, and much denser at roughly 160 g per cup. Do not substitute them by volume for rolled oats in cookies or granola. For oatmeal, steel-cut oats also need a longer cooking time and more liquid.
Oatmeal servings, oat flour and canister sizes
A typical bowl of oatmeal uses ½ cup of dry oats (about 45 g) cooked in 1 cup of water or milk, with a pinch of salt. Oats absorb liquid and swell, so a dry-oat measure is quite different from the cooked bowl. To make oat flour, blend rolled oats until powdery: roughly 1½ cups of oats makes about 1 cup of flour.
In cookies and granola bars, oats soak up moisture from the dough. Using quick oats makes a finer, more cake-like cookie, while old-fashioned oats give a chewier texture. A large 42 ounce canister holds about 13 cups of rolled oats. Keep oats sealed, as they absorb odors and the natural oils can turn stale over time.
Frequently asked questions
How many cups is 100 grams of rolled oats?
100 g of rolled oats is about 1.11 cups.
How many grams is a tablespoon of rolled oats?
About 5.6 g, based on 90 g per cup and 16 tablespoons per cup.
How many cups is a pound of rolled oats?
A pound (454 g) is about 5 cups.
Can I use quick oats instead of old-fashioned oats?
Often yes, in cookies and bars, though the texture will be finer. Weigh them for the best match, since quick oats are a little denser per cup.
How many grams is 1 cup of dry oats for oatmeal?
About 90 g, though a typical single serving is half that, around 45 g.