Oats nutrition facts

Avena sativa L.

100 grams of oats contain 389 calories, 17 g of protein, 66 g of carbohydrates and 6.9 g of fat. It is an excellent source of manganese (214% DV), copper (70% DV), thiamin (B1) (64% DV) and magnesium (42% DV). Most of its calories (67%) come from carbs. It is high in fiber.

Nutrition Facts
Calories389
% Daily Value*
Total fat 6.9 g9%
Saturated fat 1.22 g6%
Cholesterol 0 mg0%
Sodium 2 mg0%
Total carbohydrate 66.3 g24%
Dietary fiber 10.6 g38%
Protein 16.9 g34%
Vitamin D 0 µg0%
Calcium 54 mg4%
Iron 4.72 mg26%
Potassium 429 mg9%

* 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.

Calorie breakdown

Protein 17%Carbs 67%Fat 16%
389calories
16.9 gprotein
66.3 gcarbs
6.9 gfat

Values shown for 100 g.

Rich in

  • Manganese214%
  • Copper70%
  • Thiamin (B1)64%
  • Magnesium42%
  • Phosphorus42%
  • Dietary fiber38%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Thiamin (B1)0.76 mg64%
Riboflavin (B2)0.14 mg11%
Niacin (B3)0.96 mg6%
Pantothenic acid (B5)1.35 mg27%
Vitamin B60.12 mg7%
Folate56 µg14%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium54 mg4%
Iron4.72 mg26%
Potassium429 mg9%
Magnesium177 mg42%
Phosphorus523 mg42%
Zinc3.97 mg36%
Copper0.63 mg70%
Manganese4.92 mg214%

Fats

NutrientAmount% DV
Saturated fat1.22 g6%
Monounsaturated fat2.18 g-
Polyunsaturated fat2.54 g-

Other

NutrientAmount% DV
Water8.22 g-
Alcohol0 g-

How it compares to other cereal grains and pasta

Per 100 gOatsCategory averageDifference
Calories389284+37%
Protein16.9 g8.81 g+92%
Total carbohydrate66.3 g58.5 g+13%
Total fat6.9 g2.25 g+206%
Dietary fiber10.6 g5.77 g+84%
Sodium2 mg94.9 mg-98%

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Source: USDA FoodData Central, SR Legacy, FDC ID 169705. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.