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[N]extrient

Oats (includes Foods for Usda's Food Distribution Program)

SR Legacy·Comprehensive Reference Data

Oats (Includes foods for USDA's Food Distribution Program)

Cereal Grains and Pasta

A 100g serving covers 214% of the daily recommended Manganese, making Oats (includes Foods for Usda's Food Distribution Program) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (16.9g), fat (6.9g), and carbohydrates (66.3g) per 100g. Oats (includes Foods for Usda's Food Distribution Program) packs 389 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 2mg of sodium, Oats (includes Foods for Usda's Food Distribution Program) is naturally very low in sodium and suitable for sodium-restricted diets. Oats (includes Foods for Usda's Food Distribution Program) provides 10.6g of dietary fiber per 100g (38% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Oats (includes Foods for Usda's Food Distribution Program) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories389KCAL
Protein16.9G
Fat6.9G
Carbs66.3G
Fiber10.6G

Calorie Distribution

395kcal
  • Protein17%16.9 g
  • Fat16%6.9 g
  • Carbs67%66.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water8.2G
Energy389KCAL
Protein16.9G
Total lipid (fat)6.9G
Carbohydrate, by difference66.3G
Fiber, total dietary10.6G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.76MG
Riboflavin0.14MG
Niacin0.96MG
Vitamin B-60.12MG
Folate, total56.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca54.0MG
Iron, Fe4.7MG
Magnesium, Mg177MG
Phosphorus, P523MG
Potassium, K429MG
Sodium, Na2.0MG
Zinc, Zn4.0MG
Copper, Cu0.63MG
Manganese, Mn4.9MG
Energy1628kJ
Ash1.7G
Pantothenic acid1.3MG
Folic acid0UG
Folate, food56.0UG
Folate, DFE56.0UG
Vitamin B-12, added0UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated1.2G
SFA 12:00.02G
SFA 14:00.01G
SFA 16:01.0G
SFA 18:00.07G
Fatty acids, total monounsaturated2.2G
MUFA 16:10.01G
MUFA 18:12.2G
Fatty acids, total polyunsaturated2.5G
PUFA 18:22.4G
PUFA 18:30.11G
Tryptophan0.23G
Threonine0.57G
Isoleucine0.69G
Leucine1.3G
Lysine0.70G
Methionine0.31G
Cystine0.41G
Phenylalanine0.90G
Tyrosine0.57G
Valine0.94G
Arginine1.2G
Histidine0.41G
Alanine0.88G
Aspartic acid1.4G
Glutamic acid3.7G
Glycine0.84G
Proline0.93G
Serine0.75G
Alcohol, ethyl0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (156g)60726.3g10.8g103.4g

Scaled from Oats (includes Foods for Usda's Food Distribution Program)'s per-100g values using USDA portion data.

More in Cereal Grains and Pasta

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10.2g protein

Amaranth Grain (Uncooked)

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Triticale Flour Whole-grain

338 kcal13.2g protein

Flour Rice Brown

365 kcal7.2g protein

Flour Rice White

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Cereals Quaker Instant Oatmeal Organic Regular

367 kcal16g protein

Cereals Oats Regular and Quick Without Salt (Cooked with Water (includes Boiling and Microwaving))

71 kcal2.54g protein

Cereals Oats Regular and Quick and Instant with Salt (Cooked with Water (includes Boiling and Microwaving))

71 kcal2.54g protein

Quinoa (Cooked)

120 kcal4.4g protein

Quinoa (Uncooked)

368 kcal14.12g protein

Cereals Oats Regular and Quick Not Fortified Dry

379 kcal13.15g protein

Nutrient Highlights

  • Oats (includes Foods for Usda's Food Distribution Program) is a excellent source of Magnesium (42% DV) — see top foods ranked by Magnesium
  • Oats (includes Foods for Usda's Food Distribution Program) is a excellent source of Fiber (38% DV) — see top foods ranked by Fiber
  • Oats (includes Foods for Usda's Food Distribution Program) is a excellent source of Zinc (36% DV) — see top foods ranked by Zinc
  • Oats (includes Foods for Usda's Food Distribution Program) is a excellent source of Protein (34% DV) — see top foods ranked by Protein
  • Oats (includes Foods for Usda's Food Distribution Program) is a excellent source of Iron (26% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 429mg of potassium per 100g, individuals on a renal diet should moderate their intake of Oats (includes Foods for Usda's Food Distribution Program). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Oats (includes Foods for Usda's Food Distribution Program) is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Oats (includes Foods for Usda's Food Distribution Program) provides 4.7mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 3% (#248 of 8,262)
  • Magnesium: top 3% (#248 of 8,262)
  • Iron: top 9% (#744 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories389
% Daily Value*
Total Fat 6.9G9%
Cholesterol 0MG0%
Sodium 2.0MG0%
Total Carbohydrate 66.3G24%
Dietary Fiber 10.6G38%
Total Sugars 0
Protein 16.9G34%
Vitamin D 0UG0%
Calcium 54.0MG4%
Iron 4.7MG26%
Potassium 429MG9%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169705.

View on USDA FoodData Central →