How many grams in 1 cup of oats?
One cup of rolled oats equals 90 grams. Quick oats weigh 85 grams per cup, while steel-cut oats weigh 170 grams per cup. Most recipes use rolled oats unless otherwise specified.
How many grams in 1 cup of oats?
1 cup = 90g
Standard measurement for rolled oats (most common type)
All Oat Types Weight Comparison
Different Oat Types Weigh Differently!
90g
Rolled Oats
Most common
85g
Quick Oats
Cooks faster
170g
Steel-Cut
1.9x heavier!
Common Amounts (Rolled Oats):
Complete Oats Cups to Grams Conversion Chart & Table
Complete Oats Weight Reference Guide
| Amount | Rolled Oats | Quick Oats | Best For |
|---|---|---|---|
| 1 cup | 90g | 85g | Cookies, granola |
| 1/2 cup | 45g | 43g | Overnight oats |
| 1/3 cup | 30g | 28g | Small serving |
| 1/4 cup | 23g | 21g | Smoothie add-in |
| 2 cups | 180g | 170g | Large batch |
💡 Tip: Steel-cut oats are much heavier (170g per cup). Don't substitute them in baking recipes!
Oats Measurement FAQs
How many grams is 1 cup of oats?
1 cup of rolled oats = 90 grams. Quick oats = 85g, steel-cut = 170g. Most recipes mean rolled oats unless stated otherwise.
How many grams is 1/2 cup oats?
1/2 cup rolled oats = 45 grams. This is the perfect amount for overnight oats or a single smoothie serving.
How many cups is 40g of oats?
40g rolled oats = 0.44 cups (about 7 tablespoons). This is a common serving size in European recipes.
Can I use quick oats instead of rolled oats?
Yes! They work interchangeably in most recipes. Quick oats make slightly softer cookies and smoother oatmeal. Just measure by weight for best results.
Popular Measurements: 1/2 Cup & 40g Oats
1/2 Cup Oats in Grams
45 grams
Perfect for a single serving!
- Overnight oats (1 person)
- Smoothie booster
- Small batch cookies
40 Grams Oats in Cups
0.44 cups
European recipe standard
- Just under 1/2 cup
- About 7 tablespoons
- 150 calories portion
Rolled vs Quick vs Steel-Cut Oats - Weight Guide
Rolled Oats (90g per cup)
The most common type - great for everything!
Best for: Cookies, granola, overnight oats, baking
Quick Oats (85g per cup)
Thinner cut, cooks faster - interchangeable with rolled oats
Best for: Smooth oatmeal, softer cookies, quick breakfast
Steel-Cut Oats (170g per cup)
1.9x heavier than rolled oats - NOT interchangeable!
Best for: Hot breakfast bowls only (don't use in baking)
How to Measure Oats Accurately: Cups to Grams Tips
Measuring Tip
Spoon oats gently into your measuring cup - don't pack them down! For best accuracy, use a kitchen scale. This ensures consistent results every time.
Can I Substitute Oat Types?
Rolled and quick oats work interchangeably in most recipes by weight. Quick oats make softer cookies. Never use steel-cut in baking - they're too heavy and don't cook properly!
Storage Tips
Keep oats in an airtight container. They'll stay fresh for about 1 year in your pantry, or 2 years in the freezer. Label with the date to track freshness.
Recipe Measurements: Cookies, Overnight Oats & Granola
Overnight Oats
1/2 cup (45g)
+ 1/2 cup milk = perfect single serving
Oatmeal Cookies
1½ cups (135g)
Makes about 24 cookies
Homemade Granola
4 cups (360g)
Makes 8 cups finished
Nutrition Per Serving
1/2 cup (45g) rolled oats:
- • Calories: 150
- • Protein: 5g
- • Fiber: 4g
- • Carbs: 27g
Why oats are healthy:
- • High in soluble fiber (beta-glucan)
- • Helps lower cholesterol
- • Keeps you full longer
- • Rich in antioxidants
Source: USDA FoodData Central
What to Read Next
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Using Steel-Cut Oats?
Steel-cut oats are MUCH heavier (170g per cup vs 90g) - don't use regular measurements!
Steel-Cut Oats Converter →Ready to Measure? 🥣
Use our converter above for any amount of oats - it's quick and easy!