Oats: calories and nutrition facts
100 g of oats has 389 kcal. 1 cup, dry (156 g): 607 kcal.
Oats is in the family Grains, breads & pasta. Per 100 g it provides 16.9 g protein, 66.3 g carbohydrates (10.6 g fiber) and 6.9 g fat: about 67% of its calories come from carbohydrates.
What oats provides most
- High in vitamin B1 (thiamin): 0.76 mg per 100 g, 64 % of the Daily Value.
- High in magnesium: 177 mg per 100 g, 42 % of the Daily Value.
- High in phosphorus: 523 mg per 100 g, 42 % of the Daily Value.
- High in fiber: 10.6 g per 100 g, 38 % of the Daily Value.
- High in zinc: 4 mg per 100 g, 36 % of the Daily Value.
- High in protein: 16.9 g per 100 g, 34 % of the Daily Value.
Oats per serving
The serving is 1 cup, dry, 156 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, dry |
|---|---|---|
| Calories | 389 kcal | 607 kcal |
| Protein | 16.9 g | 26.4 g |
| Carbohydrates | 66.3 g | 103 g |
| Fiber | 10.6 g | 16.5 g |
| Fat | 6.9 g | 10.8 g |
| Sodium | 2 mg | 3.1 mg |
Oats nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 389 kcal | — |
| Protein | 16.9 g | 34 % |
| Total fat | 6.9 g | 9 % |
| Saturated fat | 1.2 g | 6 % |
| Monounsaturated fat | 2.2 g | — |
| Polyunsaturated fat | 2.5 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 66.3 g | 24 % |
| Dietary fiber | 10.6 g | 38 % |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 0 µg | 0 % |
| B1 · Thiamin | 0.76 mg | 64 % |
| B2 · Riboflavin | 0.14 mg | 11 % |
| B3 · Niacin | 0.96 mg | 6 % |
| B6 | 0.12 mg | 7 % |
| B9 · Folate | 56 µg | 14 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 54 mg | 4 % |
| Iron | 4.7 mg | 26 % |
| Magnesium | 177 mg | 42 % |
| Phosphorus | 523 mg | 42 % |
| Potassium | 429 mg | 9 % |
| Sodium | 2 mg | 0 % |
| Zinc | 4 mg | 36 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.11 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other grains, breads & pasta
Of 16 foods in this family on Micela, oats ranks 3rd for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍘 Rice cracker | 416 | 10 g |
| 2 | 🥐 Croissant | 406 | 8.2 g |
| 3 | 🥣 Oats | 389 | 16.9 g |
| 4 | 🍿 Popcorn | 387 | 12.9 g |
| 5 | 🥨 Pretzel | 384 | 10 g |
| 6 | 🌾 Wheat | 340 | 13.2 g |
| 7 | 🧇 Waffle | 291 | 7.9 g |
| 8 | 🫓 Flatbread | 275 | 9.1 g |
| 9 | 🥖 Baguette | 272 | 10.8 g |
| 10 | 🍞 Bread | 266 | 8.8 g |
| 11 | 🥯 Bagel | 264 | 10.6 g |
| 12 | 🥞 Pancakes | 227 | 6.4 g |
| 13 | 🍝 Pasta | 158 | 5.8 g |
| 14 | 🍚 Rice | 130 | 2.7 g |
| 15 | 🍺 Barley | 123 | 2.3 g |
| 16 | 🌱 Quinoa | 120 | 4.4 g |
Among Micela's 180 foods, oats is in the top 10 for phosphorus (2nd), vitamin B1 (thiamin) (2nd), magnesium (3rd), fiber (5th), iron (5th), zinc (7th), carbohydrates (10th).
Where it comes from
Near East, as a weed among wheat.
Approximate origin, under review.
Frequently asked questions
How many calories does oats have?
100 g of oats has 389 kcal. 1 cup, dry (156 g) has 607 kcal.
How much protein does oats have?
16.9 g per 100 g; 26.4 g in 1 cup, dry.
How many carbs does oats have?
66.3 g of carbohydrates per 100 g, of which 10.6 g is fiber.
What vitamins and minerals does oats have?
The ones it provides most per 100 g, by Daily Value: vitamin B1 (thiamin), 64 %; magnesium, 42 %; phosphorus, 42 %; fiber, 38 %.
Where does oats come from?
Near East, as a weed among wheat. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 20038 · Oats · Oats
One serving (1 cup, dry) is about 30% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers