Dietary labels are inferred automatically from Oats's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 33/100
How many beneficial nutrients Oats delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Oats come from — the split across carbs, fat & protein.
67% from carbs
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Carbs 67%66.3 g per serving
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Fat 16%6.9 g per serving
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Protein 17%16.9 g per serving
What Oats is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 66.3 g | |
| Dietary Fiber | 10.6 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 6.9 g | |
| Saturated Fat | 1.2 g | |
| Monounsaturated Fat | 2.2 g | — |
| Polyunsaturated Fat | 2.5 g | — |
| Omega-3 Fatty Acids | 111.0 mg | — |
| Omega-6 Fatty Acids | 2,424.0 mg | — |
| Lauric Acid | 24.0 mg | — |
| Myristic Acid | 15.0 mg | — |
| Palmitic Acid | 1,034.0 mg | — |
| Stearic Acid | 65.0 mg | — |
| Palmitoleic Acid | 13.0 mg | — |
| Oleic Acid | 2,165.0 mg | — |
| Linoleic Acid | 2,424.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 16.9 g | |
| Histidine | 405.0 mg | — |
| Isoleucine | 694.0 mg | — |
| Leucine | 1,284.0 mg | — |
| Lysine | 701.0 mg | — |
| Methionine | 312.0 mg | — |
| Phenylalanine | 895.0 mg | — |
| Threonine | 575.0 mg | — |
| Tryptophan | 234.0 mg | — |
| Valine | 937.0 mg | — |
| Alanine | 881.0 mg | — |
| Arginine | 1,192.0 mg | — |
| Aspartic Acid | 1,448.0 mg | — |
| Cystine | 408.0 mg | — |
| Glutamic Acid | 3,712.0 mg | — |
| Glycine | 841.0 mg | — |
| Proline | 934.0 mg | — |
| Serine | 750.0 mg | — |
| Tyrosine | 573.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.8 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.0 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 56.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 54.0 mg | |
| Iron | 4.7 mg | |
| Magnesium | 177.0 mg | |
| Phosphorus | 523.0 mg | |
| Potassium | 429.0 mg | |
| Sodium | 2.0 mg | |
| Zinc | 4.0 mg | |
| Copper | 0.6 mg | |
| Manganese | 4.9 mg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.7 g | — |
About Oats
Oats are one of the most nourishing whole grains you can keep in the cupboard — the basis of porridge, granola, overnight oats and a good deal of baking. Whether rolled, steel-cut or ground into flour, they start as the same hearty grain.
Their standout is fiber, and one type in particular: beta-glucan, a soluble fiber shown to help lower cholesterol and slow digestion so you stay full for longer. Dry oats are energy-dense, but they also deliver more protein than most grains along with iron, magnesium, zinc and B vitamins, all in a low-glycaemic package.
Cooked with water or milk they roughly triple in weight, which is why a small scoop of dry oats makes a filling bowl. Few breakfasts offer more staying power for the money.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Oats?
There are 389 calories in 100 g of Oats, or about 607 calories in 1 cup (156 g).
How much protein is in Oats?
Oats contains 16.9 g of protein per 100 g.
How many carbs are in Oats?
Oats has 66.3 g of carbohydrates per 100 g.
How much fat is in Oats?
Oats provides 6.9 g of total fat per 100 g.
What is Oats a good source of?
Oats is an excellent source of Manganese (214% DV), Copper (70% DV), Thiamin (B1) (64% DV), Magnesium (42% DV), Phosphorus (42% DV) and Dietary Fiber (38% DV) and a good source of Folate (B9) and Riboflavin (B2) (per 100 g). Daily Values are based on a 2,000-calorie diet.
