Oats
USDA has newer measurements for this food. See Oats, whole grain, rolled, old fashioned in Foundation Foods. This older SR Legacy record is kept for reference.
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Nutrition Facts
Serving size1 cup (156 g)
Amount per serving
Calories
% Daily Value*
Total Fat 11 g14%
Saturated Fat 1.9 g9%
Trans Fat —
Cholesterol 0 mg0%
Sodium 3.1 mg0%
Total Carbohydrate 103 g38%
Dietary Fiber 17 g59%
Total Sugars —
Protein 26 g
Vitamin D 0 mcg0%
Calcium 84 mg6%
Iron 7.4 mg41%
Potassium 669 mg14%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 1 cup (156 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 607 kcal | 389 kcal | ||
| Protein | 26 g | 53% | 17 g | |
| Carbohydrate | 103 g | 38% | 66 g | |
| Fiber | 17 g | 59% | 11 g | |
| Total sugars | — | — | — | |
| Total fat | 11 g | 14% | 6.9 g | |
| Saturated fat | 1.9 g | 9% | 1.2 g | |
| Monounsaturated fat | 3.4 g | 2.2 g | ||
| Polyunsaturated fat | 4 g | 2.5 g | ||
| Trans fat | — | — | — | |
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 0 mcg | 0% | 0 mcg | |
| Vitamin C | 0 mg | 0% | 0 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | — | — | — | |
| Vitamin K | — | — | — | |
| Thiamin (B1) | 1.2 mg | 99% | 0.76 mg | |
| Riboflavin (B2) | 0.22 mg | 17% | 0.14 mg | |
| Niacin (B3) | 1.5 mg | 9% | 0.96 mg | |
| Vitamin B6 | 0.19 mg | 11% | 0.12 mg | |
| Folate (DFE) | 87 mcg | 22% | 56 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 2.1 mg | 42% | 1.3 mg | |
| Choline | — | — | — | |
| Minerals | ||||
| Calcium | 84 mg | 6% | 54 mg | |
| Iron | 7.4 mg | 41% | 4.7 mg | |
| Magnesium | 276 mg | 66% | 177 mg | |
| Phosphorus | 816 mg | 65% | 523 mg | |
| Potassium | 669 mg | 14% | 429 mg | |
| Sodium | 3.1 mg | 0% | 2 mg | |
| Zinc | 6.2 mg | 56% | 4 mg | |
| Copper | 0.98 mg | 109% | 0.63 mg | |
| Manganese | 7.7 mg | 333% | 4.9 mg | |
| Selenium | — | — | — | |
| Other | ||||
| Omega-3 ALA | 0.17 g | 11% | 0.11 g | |
| Omega-3 EPA | — | — | — | |
| Omega-3 DHA | — | — | — | |
| Water | 13 g | 8.2 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | — | — | — | |
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of oats
Nutritionally similar foods
- Flouroat, whole grain116 kcal per 1 standard servingRich in Manganese
- Einkorngrain, dry, raw156 kcal per 1 standard servingRich in Manganese
- Khorasangrain, dry, raw157 kcal per 1 standard servingRich in Manganese
- Farropearled, dry, raw155 kcal per 1 standard servingRich in Manganese
- Wheatdurum, puffed105 kcal per 1 ozRich in Manganese
- Kamutpuffed, organic104 kcal per 1 ozRich in Manganese
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
- Same food elsewhere
- USDA Foundation
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.