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Oats dry to cooked weight: 50 g = 272 g porridge
Rolled or quick oats cooked with water weigh about 544% of their dry weight in USDA's data: 50 g of dry oats makes about 272 g of porridge. Unlike rice, porridge has no fixed figure, because it weighs whatever water you cook it in.
Raw and cooked, both ways
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An estimate from USDA data. Cooking time, heat and the piece itself move the result.
Oats (rolled or quick): every method
| Method | Yield | 100 g raw | 150 g raw | 200 g raw |
|---|---|---|---|---|
| Porridge cooked with water | 544% | 544 g | 816 g | 1088 g |
| Method | Raw, per 100 g | Cooked, per 100 g | Source |
|---|---|---|---|
| Porridge cooked with water | 379 kcal · 13.2 g protein | 71 kcal · 2.5 g protein | derived from dry matter · FDC 173904, FDC 173905 |
The water decides
Dry oats hold 10.8 g of water per 100 g, and USDA's porridge 83.6 g. The converter keeps the oats themselves constant and follows the water: (100 − 10.84) ÷ (100 − 83.61) = 5.44. A thicker porridge weighs less and a thinner one more. Milk adds weight and energy of its own, so porridge made with milk is a recipe, not this pair.
A worked example
Cook 50 g of oats with water and expect about 272 g in the bowl. The dry entry gives 190 kcal and 6.6 g of protein; the porridge entry, for 272 g, gives 193 kcal. The surest way to log porridge is from the dry weight: weigh the oats before they go into the pan and log the dry entry, however much water followed.
Cups and grams
FoodData Central weighs a US cup of dry rolled oats at 81 g and a cup of cooked porridge at 234 g. A cup measures volume, so oats pressed down weigh more than oats poured loosely; the scale is the safer guide. A 40 g serving of oats makes about 218 g of porridge.
Instant oats
USDA's pair covers regular and quick oats. Flavoured instant sachets add sugar and other ingredients, so log them from their label rather than from this pair.
Overnight oats
Overnight oats follow the same rule: the oats are the food, and the liquid is weight plus whatever energy it brings. Weigh the oats dry, then add the milk or yogurt as entries of their own.
Sources
- USDA FoodData Central, SR Legacy: oats, regular and quick, dry, 173904 and cooked with water, without salt, 173905.
- The yield is derived from the pair's water content; the USDA Table of Cooking Yields for Meat and Poultry covers meat and poultry only.
See also buckwheat, or open the raw to cooked weight converter.