Calories in Oats, raw
Generic food Raw Other Foods
Oats, raw contains 379 kcal per 100 g. A typical serving of 1 cup (80 g) provides about 303 kcal.
Roughly 71% of its calories come from carbohydrates, with 15% from fat and 14% from protein (estimated with general energy factors).
That is more energy than the typical item in not included in a food category on FoodFactly, where the median is 193 kcal per 100 g across 76 foods.
100 g provides 53% of the Daily Value for selenium, 43% of the Daily Value for copper and 38% of the Daily Value for Thiamin (B1).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 379 kcal | |
| Total fat C | 6.5 g | 8% |
| Saturated fat C | 1.1 g | 6% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 6 mg | 0.3% |
| Total carbohydrates C | 67.7 g | 25% |
| Dietary fiber C | 10.1 g | 36% |
| Total sugars C | 0.99 g | |
| Protein C | 13.2 g | 26% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.42 mg | 3% |
| Vitamin K C | 2 µg | 2% |
| Thiamin (B1) C | 0.46 mg | 38% |
| Riboflavin (B2) C | 0.16 mg | 12% |
| Niacin (B3) C | 1.1 mg | 7% |
| Vitamin B6 C | 0.1 mg | 6% |
| Folate (B9) C | 32 µg | 8% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 40.4 mg | 7% |
| Calcium C | 52 mg | 4% |
| Iron C | 4.3 mg | 24% |
| Magnesium C | 138 mg | 33% |
| Phosphorus C | 410 mg | 33% |
| Potassium C | 362 mg | 8% |
| Zinc C | 3.6 mg | 33% |
| Copper C | 0.39 mg | 43% |
| Selenium C | 28.9 µg | 53% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 71%
- Fat 15%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein13.2 gabove the median for not included in a food category (median 2.8 g)
- Fiber10.1 gin the top quarter of not included in a food category (median 1.3 g)
- Sugars0.99 gbelow the median for not included in a food category (median 2.7 g)
- Fat6.5 gabove the median for not included in a food category (median 0.78 g)
- Saturated fat1.1 gabove the median for not included in a food category (median 0.16 g)
- Sodium6 mgin the lowest quarter of not included in a food category (median 69 mg)
- Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels
- Water10.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2 g |
|---|---|
| Polyunsaturated fat C | 2.3 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 2.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.02 g |
| SFA 14:0 C | 0.01 g |
| SFA 16:0 C | 0.94 g |
| SFA 18:0 C | 0.06 g |
| MUFA 18:1 C | 2 g |
| PUFA 18:3 C | 0.1 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.01 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 180 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 10.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 32 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Oats
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oats | 389 | 16.9 g | 66.3 g | 6.9 g |
| Oats, whole grain, rolled, old fashioned | 379 | 13.5 g | 68.7 g | 5.9 g |
| Oats, whole grain, steel cut | 379 | 12.5 g | 69.8 g | 5.8 g |
| Oats, puffed | 402 | 14.6 g | 70.6 g | 6.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cornmeal, yellow (Navajo) | 384 | 9.9 g | 72.9 g | 5.9 g |
| Piki bread, made from blue cornmeal (Hopi) | 390 | 9.1 g | 72.2 g | 7.2 g |
| Cornmeal, white (Navajo) | 398 | 11 g | 77.1 g | 5 g |
| Cornmeal, blue (Navajo) | 398 | 10.4 g | 76.9 g | 5.4 g |
| Tea, iced, instant, black, unsweetened, dry Dried or dry | 315 | 20.2 g | 58.7 g | 0 g |
| Corn, white, steamed (Navajo) Cooked | 386 | 9.7 g | 75.2 g | 5.2 g |
| Tortilla, blue corn, Sakwavikaviki (Hopi) | 276 | 7.8 g | 58.1 g | 1.4 g |
| Wheat bread as ingredient in sandwiches | 264 | 11.4 g | 45.4 g | 4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw oats?
100 g of raw oats has 379 kcal. 1 cup (80 g): about 303 kcal.
Is raw oats high in protein?
Raw oats contains 13.2 g of protein per 100 g (26% of the 50 g Daily Value), or 10.6 g in 1 cup (80 g). About 14% of its calories come from protein. Compared with other not included in a food category, that is above the median (median 2.8 g).
How many carbs are in raw oats?
Raw oats has 67.7 g of total carbohydrates per 100 g, including 10.1 g of fiber and 0.99 g of sugars.
How much fat is in raw oats?
Raw oats contains 6.5 g of fat per 100 g, of which 1.1 g is saturated (6% of the Daily Value).
What vitamins and minerals does raw oats contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (53% DV), copper (43% DV), Thiamin (B1) (38% DV), zinc (33% DV) and magnesium (33% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw oats?
100 g contains 6 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708489. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.