Hearty whole-grain flakes for oatmeal, granola, cookies, and crumble toppings.
1 cup = 89g
Rolled oats
Measured
lightly filled
Category
Grain
Rolled oats are whole oat groats that have been steamed and pressed flat, which shortens cooking time while keeping the whole grain intact. The flakes trap a lot of air, so a cup is light — about 89 grams — and settles noticeably if you pack it down.
They give chew and body to oatmeal, granola, cookies, and crumble toppings, and grind easily into gluten-free oat flour. Because flake size and packing change the volume, weigh when precision matters — 1 US cup is about 89g.
Data last verified: 2026-07-18
Old-fashioned, quick, and instant oats have different particle sizes and settle differently in a cup.
Pressing or shaking removes air gaps and makes the same cup of oats heavier.
Rolled (old-fashioned) oats
89g per cup
Steamed and flattened; the baking standard.
Quick oats
Rolled thinner and cut smaller, so they pack a bit denser.
Steel-cut oats
Whole groats chopped, not flattened — much denser per cup.
Instant oats
Pre-cooked and very thin; lightest per cup.
Oat flour
Oats ground to a powder for gluten-free baking.
These limited reference values are derived from the canonical cup weight. Use the converter for any other amount.
| Cups | Grams |
|---|---|
| ¼ cup | 22g |
| ⅓ cup | 30g |
| ½ cup | 45g |
| 1 cup | 89g |
Quick oats
Cut finer than rolled oats, so the texture changes; use the type your recipe names, or weigh it.
Oat flour
Blend rolled oats to a powder to replace some wheat flour.
1 US cup of rolled oats weighs about 89 grams. The flakes are light and airy, so weight is more reliable than a packed cup.
No. Steel-cut oats are dense chopped groats, so a cup of them weighs much more than a cup of rolled oats; they aren't interchangeable by volume.
Not by assuming the same amount. Oat types can weigh different amounts per cup, as steel-cut oats show, so weigh or measure the type your recipe calls for.
Blend rolled oats in a food processor until powdery. Grinding changes how much fits in a cup, so weigh the oat flour, or measure it after grinding, instead of counting the oats you started with.