Know what’s on your plate
Oats
Calories & nutrition
regular and quick, not fortified, dry
Breakfast cereals
USDA 173904
379
caloriesper 100 g
Protein13.2 g
Carbs57.6 g
Fat6.5 g
Nutrition facts
Per 100 g% DV- Calories 379 kcal —
- Protein 13.2 g 26%
- Carbohydrate 57.6 g 21%
- Fat 6.5 g 8%
- Saturated fat 1.1 g 6%
- Fibre 10.1 g 36%
- Sugars 1 g —
- Sodium 6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.42 mg 3%
- Vitamin K 2 µg 2%
- Thiamin (B1) 0.46 mg 38%
- Riboflavin (B2) 0.15 mg 12%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 1.1 mg 22%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 32 µg 8%
- Vitamin B12 0 µg 0%
- Choline 40.4 mg 7%
Minerals
- Calcium 52 mg 4%
- Iron 4.3 mg 24%
- Magnesium 138 mg 33%
- Phosphorus 410 mg 33%
- Potassium 362 mg 8%
- Zinc 3.6 mg 33%
- Copper 0.39 mg 43%
- Manganese 3.6 mg 158%
- Selenium 28.9 µg 53%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 379 | 13.2 g | 57.6 g | 6.5 g |
| 1 × cup | 81 g | 307 | 10.7 g | 46.7 g | 5.3 g |
| 2 × cup | 162 g | 614 | 21.3 g | 93.3 g | 10.6 g |
| ½ × cup | 40.5 g | 153 | 5.3 g | 23.3 g | 2.6 g |
| 3 × cup | 243 g | 921 | 32 g | 140 g | 15.8 g |
| 4 × cup | 324 g | 1228 | 42.6 g | 186.6 g | 21.1 g |
Questions about Oats
How many calories are in 100 g of Oats?
100 g of Oats has 379 kcal, with 13.2 g protein, 57.6 g carbohydrate and 6.5 g fat.
How many calories are in 1 × cup (81 g) of Oats?
1 × cup (81 g) of Oats has 307 kcal, with 10.7 g protein, 46.7 g carbohydrate and 5.3 g fat.
How many calories are in 2 × cup (162 g) of Oats?
2 × cup (162 g) of Oats has 614 kcal, with 21.3 g protein, 93.3 g carbohydrate and 10.6 g fat.
How many calories are in ½ × cup (40.5 g) of Oats?
½ × cup (40.5 g) of Oats has 153 kcal, with 5.3 g protein, 23.3 g carbohydrate and 2.6 g fat.
How many calories are in 3 × cup (243 g) of Oats?
3 × cup (243 g) of Oats has 921 kcal, with 32 g protein, 140 g carbohydrate and 15.8 g fat.
How many calories are in 4 × cup (324 g) of Oats?
4 × cup (324 g) of Oats has 1228 kcal, with 42.6 g protein, 186.6 g carbohydrate and 21.1 g fat.
Source: USDA FoodData Central 173904 · per 100 g · carbohydrate per EU label, fibre excluded
