60 grams of rolled oats equals exactly 0.67 cups, or 2/3 of a cup. This portion provides 228 calories, 8g of protein, and 6g of fiber, making it ideal for muscle building and post-workout recovery. To measure without a scale, use 10 level tablespoons plus 2 teaspoons, or fill a 1/3 cup measure twice. This is 20% more than a standard 50g portion, providing extra energy for active individuals and those bulking.
60g Oats in Cups - Instant Answer
60g = ⅔ Cup
Exactly 0.67 cups - The bulking breakfast portion!
228
Calories
8g
Protein
6g
Fiber
Quick Measure: 2/3 cup = 10 tablespoons + 2 teaspoons
This portion size is especially important for those building muscle. Let's explore why 60g has become the gold standard in fitness nutrition 👇
Why 60g is the Perfect Bulking Portion
228 Calories
20% more than 50g
Optimal for muscle gain
2/3 Cup
Easy measurement
Standard fraction
40g Carbs
Optimal recovery
Glycogen restoration
Choose Your Oats Portion Based on Your Goal
How to Measure 60g (2/3 Cup) Oats Without a Scale
Using Measuring Cups
- Method 1: Use a 2/3 cup measure, fill to top and level with a knife
- Method 2: Fill a 1/3 cup measure twice, leveling each time
- Method 3: Fill 1 cup, then remove 1/3 cup (5 tbsp + 1 tsp)
- Important: Always level off with a straight edge - don't pack or heap
Using Spoons
- Precise method: 10 level tablespoons + 2 level teaspoons
- Quick method: 11 slightly heaping tablespoons
- Total teaspoons: 32 level teaspoons if you prefer
- Visual guide: Should look like a large orange in volume
💡 Cooking Conversion Tip
60g dry oats (2/3 cup) + water = approximately 150g (1.25 cups) cooked oats
Use a 1:2.5 water ratio (60g oats + 150ml water). The calories and nutrition remain the same - only volume increases from water absorption.
Need to convert other oat amounts? Try our universal oats converter for any weight or volume.
High-Protein Meal Ideas with 60g Oats
💪 Mass Gainer Bowl
Total: 580 calories, 35g protein
- • 60g rolled oats / 2/3 cup (228 cal)
- • 30g whey protein powder (120 cal)
- • 1 medium banana (105 cal)
- • 15g almonds, roughly 12 nuts (87 cal)
- • 10g honey, 2 tsp (40 cal)
Prep time: 5 minutes | Best for: Post-workout breakfast
🏋️ Pre-Workout Power Oats
Eat 2-3 hours before training
- • 60g rolled oats / 2/3 cup
- • 250ml whole milk
- • 1 tbsp peanut butter
- • 1/2 cup mixed berries
- • Cinnamon to taste
Why it works: Slow-release carbs provide sustained energy without stomach discomfort
⏰ Overnight Oats (No Cooking)
Prep night before, eat cold
- • 60g rolled oats / 2/3 cup
- • 150g Greek yogurt
- • 200ml milk of choice
- • 1 tbsp chia seeds
- • Toppings: nuts, fruit, honey
Perfect for: Busy mornings, meal prep, on-the-go breakfast
🔥 Quick Microwave (3 Minutes)
Fastest hot breakfast option
- • 60g oats + 250ml milk in bowl
- • Microwave 2-3 min, stir halfway
- • Mix in protein powder while hot
- • Add banana, berries, nut butter
- • Ready to eat immediately
Pro tip: Use 50% power to prevent overflow
60 Grams of Different Oat Types in Cups
⚠️ Important: Different oat types have vastly different volumes! 60g of steel-cut oats is less than half the volume of rolled oats. Use the converter above to switch between oat types for accurate measurements.
| Oat Type | Cups | Visual Guide |
|---|---|---|
| Rolled Oats (Old-Fashioned) Your query | 0.67 cups | Exactly 2/3 cup |
| Quick Oats (Instant) | 0.71 cups | Generous 2/3 cup |
| Steel-Cut Oats (Irish) | 0.35 cups | Just over 1/3 cup |
| Instant Oats (Powdered) | 0.75 cups | 3/4 cup |
Why the difference? Steel-cut oats are denser (less air between pieces), while instant oats are more processed and fluffy. Always check your oat package to confirm the type you're using.
60g vs Other Athletic Portions - Choose Your Serving
| Portion Size | Grams | Calories | Best For |
|---|---|---|---|
| Cutting | 40g | 152 | Fat loss, calorie deficit |
| Maintenance | 50g | 190 | Stay lean, moderate activity |
| Bulking ⭐ | 60g | 228 | Muscle gain, strength training |
| Heavy Bulk | 75g | 285 | Hardgainers, intense training |
Comparison: 60g provides 20% more calories than 50g, and 50% more than 40g. This makes it ideal for those in a muscle-building phase who need extra carbohydrates for energy and recovery.
Frequently Asked Questions About 60g Oats
Is 60g of oats too much for one meal?
Not for active individuals! 60g (228 calories) is perfect for those trying to build muscle or maintain higher calorie intake. It's only 38 calories more than 50g but provides valuable extra carbs for recovery. The additional 10g gives you 2g more protein and 7g more carbs - meaningful nutrients for muscle building. For sedentary individuals or those in a cutting phase, 40-50g may be more appropriate.
How do I measure exactly 2/3 cup of oats without a 2/3 cup measure?
Use a 1/3 cup measure twice (most common solution), or fill a 1 cup measure and remove 1/3 cup (which equals 5 tablespoons + 1 teaspoon). For tablespoon precision, count out 10 level tablespoons plus 2 teaspoons. Always level off with a straight edge - don't pack or heap the oats.
Does 60g of oats change when cooked?
Yes, significantly! 60g of dry oats (2/3 cup) will expand to approximately 150g (1.25 cups) when cooked, as the oats absorb water. However, the calories and nutritional content remain exactly the same - only the volume and weight increase. Use a 1:2.5 ratio (60g oats to 150ml water) for perfect consistency.
Should I use 60g or 50g oats for muscle building?
Choose 60g if you're actively bulking or training intensely (4+ sessions per week). The extra 10g provides 38 more calories and crucial extra carbohydrates that aid muscle recovery and glycogen replenishment. Use 50g for maintenance or moderate training (2-3 sessions per week), and drop to 40g when cutting. Your choice should align with your total daily calorie target - 60g is approximately 8-10% of a typical 2,500-3,000 calorie bulking diet.
Can I use 60g of steel-cut oats the same way as rolled oats?
The weight (60g) provides the same calories and nutrition, but the volume is very different! 60g of steel-cut oats is only 0.35 cups (just over 1/3 cup) compared to 0.67 cups (2/3 cup) for rolled oats. Steel-cut also requires longer cooking time (20-30 minutes vs 5 minutes). They're less processed and have a chewier texture, which some prefer for sustained energy release.