Know what’s on your plate
Oats
Calories & nutrition facts
regular and quick, not fortified, dry
Nutrition facts
Per 100 g% DV- Calories 379 kcal —
- Protein 13 g 26%
- Carbohydrate 58 g 21%
- Fat 6.5 g 8%
- Saturated fat 1.1 g 6%
- Fibre 10 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) 0.16 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 g | 58 g | 6.5 g |
| 1 × cup | 81 g | 307 | 11 g | 47 g | 5.3 g |
| 2 × cup | 162 g | 614 | 21 g | 93 g | 11 g |
| ½ × cup | 40.5 g | 153 | 5.3 g | 23 g | 2.6 g |
| 3 × cup | 243 g | 921 | 32 g | 140 g | 16 g |
| 4 × cup | 324 g | 1228 | 43 g | 187 g | 21 g |
Similar foods
- Rolled oats369 kcal / 100 g
- Oat branraw246 kcal / 100 g
- Cinnamon and spice instant oatsfortified, dry369 kcal / 100 g
- Porridge oatsunfortified381 kcal / 100 g
- Quaker quick oatsdry371 kcal / 100 g
- Oatmeal369 kcal / 100 g
- Regular instant oatmealhot, dry382 kcal / 100 g
- Quick oatmealhot cereal, oats, dry, quaker388 kcal / 100 g
- Large flake oatmeallarge flakes, prepared, quaker83 kcal / 100 g
- Oatmeal baby cerealdry fortified394 kcal / 100 g
Questions about Oats
How do you make porridge with oats?
Simmer one part oats with about three parts milk or water, stirring for 5–7 minutes until creamy. For a quicker bowl, use finer oats and cook for 2–3 minutes; add a splash more liquid if it thickens too much.
Can you eat oats without cooking them?
Yes. Soak oats overnight in milk, yoghurt or a plant drink, or stir them into smoothies; soaking softens the flakes and makes them easier to eat. Don’t eat dry spoonfuls, as they can be difficult to swallow.
How do you make overnight oats?
Mix oats with roughly twice their volume of milk or a plant drink, cover and refrigerate overnight. Add yoghurt, grated apple, berries or seeds before serving; loosen with a little more liquid if needed.
Are oats and porridge oats the same thing?
Porridge oats are oats prepared for cooking as porridge, usually as flakes or smaller pieces. Rolled oats are flattened whole oat groats and tend to keep more texture; instant oats are cut or rolled more finely and cook faster.
How should you store oats?
Keep oats in an airtight container in a cool, dry cupboard, away from strong-smelling foods. Once cooked, refrigerate porridge promptly in a covered container and eat it within a few days; reheat until steaming, adding liquid to loosen it.
What can you use instead of oats in porridge?
Try millet flakes, buckwheat groats or rice flakes, using the cooking time and liquid amount suited to that grain. For a gluten-free meal, choose grains labelled gluten-free, as oats can be contaminated with wheat during growing or processing.
Are oats a good source of fibre?
Yes. A 40 g serving provides 4 g of fibre. Oats also contain beta-glucan, a soluble fibre that gives porridge its characteristic creamy, slightly sticky texture.
Do oats contain much protein?
A 40 g serving contains 5.3 g of protein. Oats have more protein than many other breakfast grains, but adding milk, yoghurt, nuts or seeds makes a bowl more substantial.
Source: USDA FoodData Central 173904 · per 100 g · carbohydrate per EU label, fibre excluded
