Know what’s on your plate
Oats
Calories & nutrition facts
includes foods for usda's food distribution program
Nutrition facts
Per 100 g% DV- Calories 389 kcal —
- Protein 17 g 34%
- Carbohydrate 56 g 20%
- Fat 6.9 g 9%
- Saturated fat 1.2 g 6%
- Fibre 11 g 38%
- Sodium 2 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%
- Thiamin (B1) 0.76 mg 64%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 0.96 mg 6%
- Pantothenic acid (B5) 1.3 mg 27%
- Vitamin B6 0.12 mg 7%
- Folate (B9) 56 µg 14%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 54 mg 4%
- Iron 4.7 mg 26%
- Magnesium 177 mg 42%
- Phosphorus 523 mg 42%
- Potassium 429 mg 9%
- Zinc 4 mg 36%
- Copper 0.63 mg 70%
- Manganese 4.9 mg 214%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 389 | 17 g | 56 g | 6.9 g |
| 1 × cup | 156 g | 607 | 26 g | 87 g | 11 g |
| 2 × cup | 312 g | 1214 | 53 g | 174 g | 22 g |
| ½ × cup | 78 g | 303 | 13 g | 43 g | 5.4 g |
| 3 × cup | 468 g | 1821 | 79 g | 261 g | 32 g |
| 4 × cup | 624 g | 2427 | 105 g | 347 g | 43 g |
Similar foods
Questions about Oats
How do you make porridge with oats?
Simmer one part oats with about three parts milk or water, stirring for 5–10 minutes until creamy; use a little more liquid for softer porridge. Quick-cooking oats need less time, while steel-cut oats take around 20–30 minutes.
Can you make overnight oats with oats?
Yes. Stir rolled oats with milk or yoghurt, cover and refrigerate overnight; they soften without cooking. Add fruit, nuts or seeds just before eating, and use a splash of milk if the mixture is too thick.
Can you eat oats raw?
Oats can be eaten without cooking: rolled oats soften well when soaked in milk or yoghurt, while dry oats are often mixed into smoothies or muesli. Soaking makes them easier to chew and gives them a less gritty texture.
How much oats should you use for one bowl of porridge?
A common serving is about 40 g of dry oats, cooked with roughly 200–250 ml of liquid. That portion provides 4.2 g of fibre.
How should you store oats?
Keep dry oats in an airtight container in a cool, dry cupboard, away from steam and strong smells. Once cooked, refrigerate porridge in a covered container and eat it within a few days; reheat until steaming hot.
Can you use oat flour instead of oats in baking?
Oat flour works well in pancakes, biscuits and quick breads, but it absorbs liquid differently and lacks the structure wheat flour gets from gluten. Replace only part of the wheat flour at first, or expect a more delicate, crumbly result.
Are oats gluten-free?
Oats do not naturally contain wheat, barley or rye gluten, but they can be contaminated during growing or processing. If you need to avoid gluten strictly, choose oats specifically labelled gluten-free.
What can you add to savoury oats?
Cook oats in stock, then top them with a fried egg, mushrooms, grated cheese or spring onions. Their mild flavour also works with spices such as cumin, paprika or black pepper.
Source: USDA FoodData Central 169705 · per 100 g · carbohydrate per EU label, fibre excluded
