GRAIN · per 100g edible portion
Oats
Nutrition facts for oats (raw) — measured values from USDA FoodData Central, standardized to a 100g basis.
Ranks in 8 of 8 tracked rankings
Energy
379kcal
per 100g
Per 1 cup (80 g): 303 kcal · 10.6 g protein · 54.2 g carbs · 5.2 g fat
Protein
13.2g
Carbs
67.7g
Fiber
10.1g
Fat
6.5g
Macronutrient mix
Share of calories from each macro (Atwater 4/4/9 kcal per g)
In context
Why oats stands out
Where oats sits among the 61 foods in the database, per nutrient — computed from measured values only.
High in
- Carbohydrates#2 · 67.7 g
Source of
- Fiber#7 · 10.1 g
- Phosphorus#8 · 410 mg
- Zinc#8 · 3.6 mg
- Vitamin B1#8 · 0.5 mg
Low in
Nothing in the top tier for this food.
Serving sizes
Household measures
| Measure | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 80 g | 303 kcal | 10.6 g | 54.2 g | 5.2 g |
Measures from USDA food portion data; per-serving values are derived from the measured per-100g values.
Full profile
Nutrition facts per 100g
| Nutrient | Amount |
|---|---|
| Calories | 379 kcal |
| Protein | 13.2 g |
| Carbohydrates | 67.7 g |
| Fiber | 10.1 g |
| Sugar | 0.99 g |
| Fat | 6.52 g |
| Saturated Fat | 1.11 g |
| Calcium | 52 mg |
| Iron | 4.25 mg |
| Magnesium | 138 mg |
| Phosphorus | 410 mg |
| Potassium | 362 mg |
| Sodium | 6 mg |
| Zinc | 3.64 mg |
| Vitamin A | 0 µg |
| Vitamin C | 0 mg |
| Vitamin D | 0 µg |
| Vitamin E | 0.42 mg |
| Vitamin K | 2 µg |
| Vitamin B1 | 0.46 mg |
| Vitamin B2 | 0.16 mg |
| Vitamin B3 | 1.12 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 µg |
| Folate | 32 µg |
Common questions
Oats FAQ
How many calories in 1 cup of oats?
1 cup of oats (80 g) provides about 303 kcal. Per 100 g, oats has 379 kcal.
How much protein in oats?
Oats contains 13.2 g of protein per 100 g — about 10.6 g per 1 cup (80 g).
Is oats high in fiber?
Oats has 10.1 g of fiber per 100 g and ranks #7 of 58 tracked foods for fiber.
Explore
Where oats ranks
Food graph
Nutritionally similar to oats
Computed from all 25 tracked nutrient profiles in the database — closest overall composition, not necessarily the same food family.
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Oats vs …
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Data Provenance
USDA FoodData Central
Survey (FNDDS)
- Source
- USDA FoodData Central
- FDC ID
- 2708489
- Basis
- 100 g edible portion
- Record type
- Survey (FNDDS)
- Retrieved
- September 24, 2026