Know what’s on your plate
Oats
Calories & nutrition
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
Nutrition facts
Per 100 g% DV- Calories 71 kcal —
- Protein 2.5 g 5%
- Carbohydrate 10.3 g 4%
- Fat 1.5 g 2%
- Saturated fat 0.3 g 2%
- Fibre 1.7 g 6%
- Sugars 0.3 g —
- Sodium 4 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 0.08 mg 1%
- Vitamin K 0.3 µg 0%
- Thiamin (B1) 0.08 mg 6%
- Riboflavin (B2) 0.02 mg 1%
- Niacin (B3) 0.23 mg 1%
- Pantothenic acid (B5) 0.31 mg 6%
- Vitamin B6 0.01 mg 0%
- Folate (B9) 6 µg 2%
- Vitamin B12 0 µg 0%
- Choline 7.4 mg 1%
Minerals
- Calcium 9 mg 1%
- Iron 0.9 mg 5%
- Magnesium 27 mg 6%
- Phosphorus 77 mg 6%
- Potassium 70 mg 1%
- Zinc 1 mg 9%
- Copper 0.07 mg 8%
- Manganese 0.58 mg 25%
- Selenium 5.4 µg 10%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 71 | 2.5 g | 10.3 g | 1.5 g |
| 1 × cup | 234 g | 166 | 5.9 g | 24.1 g | 3.6 g |
| 1 × tbsp | 14.6 g | 10 | 0.4 g | 1.5 g | 0.2 g |
| 2 × cup | 468 g | 332 | 11.9 g | 48.2 g | 7.1 g |
| ½ × cup | 117 g | 83 | 3 g | 12.1 g | 1.8 g |
| 3 × cup | 702 g | 498 | 17.8 g | 72.3 g | 10.7 g |
| 4 × cup | 936 g | 665 | 23.8 g | 96.4 g | 14.2 g |
Questions about Oats
How many calories are in 100 g of Oats?
100 g of Oats has 71 kcal, with 2.5 g protein, 10.3 g carbohydrate and 1.5 g fat.
How many calories are in 1 × cup (234 g) of Oats?
1 × cup (234 g) of Oats has 166 kcal, with 5.9 g protein, 24.1 g carbohydrate and 3.6 g fat.
How many calories are in 1 × tbsp (14.6 g) of Oats?
1 × tbsp (14.6 g) of Oats has 10 kcal, with 0.4 g protein, 1.5 g carbohydrate and 0.2 g fat.
How many calories are in 2 × cup (468 g) of Oats?
2 × cup (468 g) of Oats has 332 kcal, with 11.9 g protein, 48.2 g carbohydrate and 7.1 g fat.
How many calories are in ½ × cup (117 g) of Oats?
½ × cup (117 g) of Oats has 83 kcal, with 3 g protein, 12.1 g carbohydrate and 1.8 g fat.
How many calories are in 3 × cup (702 g) of Oats?
3 × cup (702 g) of Oats has 498 kcal, with 17.8 g protein, 72.3 g carbohydrate and 10.7 g fat.
How many calories are in 4 × cup (936 g) of Oats?
4 × cup (936 g) of Oats has 665 kcal, with 23.8 g protein, 96.4 g carbohydrate and 14.2 g fat.
Source: USDA FoodData Central 173905 · per 100 g · carbohydrate per EU label, fibre excluded
