GRAIN · per 100g edible portion
Oats
Nutrition facts for oats (raw) — measured values from USDA FoodData Central, standardized to a 100g basis.
Ranks in 5 of 5 tracked rankings
Energy
379kcal
per 100g
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)
Protein14%13.2g
Carbs71%67.7g
Fat15%6.5g
In context
Why oats stands out
Where oats sits among the 30 foods in the database, per nutrient — computed from measured values only.
High in
- Carbohydrates#1 · 67.7 g
Source of
- Zinc#4 · 3.6 mg
- Vitamin D#5 · 0 µg
- Vitamin B1#5 · 0.5 mg
- Fiber#6 · 10.1 g
- Phosphorus#6 · 410 mg
Low in
Nothing in the top tier for this food.
Serving sizes
Household measures
| Measure | Grams | Calories |
|---|---|---|
| 1 cup | 80 g | 303 kcal |
Measures from USDA food portion data; calories derived from the per-100g value.
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 |
Explore
Where oats ranks
Keep exploring
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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