Calories in Oats
Generic food Grains and Pasta
Oats contains 389 kcal per 100 g. A typical serving of 1 cup (156 g) provides about 607 kcal.
Roughly 67% of its calories come from carbohydrates, with 17% from protein and 16% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 214% of the Daily Value for manganese, 70% of the Daily Value for copper and 64% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 389 kcal | |
| Total fat ? | 6.9 g | 9% |
| Saturated fat ? | 1.2 g | 6% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 2 mg | 0.1% |
| Total carbohydrates C | 66.3 g | 24% |
| Dietary fiber ? | 10.6 g | 38% |
| Total sugars | not reported | |
| Protein ? | 16.9 g | 34% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.76 mg | 64% |
| Riboflavin (B2) ? | 0.14 mg | 11% |
| Niacin (B3) ? | 0.96 mg | 6% |
| Pantothenic acid (B5) ? | 1.3 mg | 27% |
| Vitamin B6 ? | 0.12 mg | 7% |
| Folate (B9) C | 56 µg | 14% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 54 mg | 4% |
| Iron ? | 4.7 mg | 26% |
| Magnesium ? | 177 mg | 42% |
| Phosphorus ? | 523 mg | 42% |
| Potassium ? | 429 mg | 9% |
| Zinc ? | 4 mg | 36% |
| Copper ? | 0.63 mg | 70% |
| Manganese ? | 4.9 mg | 214% |
% 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 17%
- Carbohydrates 67%
- Fat 16%
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
- Protein16.9 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber10.6 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Fat6.9 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat1.2 gin the top quarter of cereal grains and pasta (median 0.29 g)
- Sodium2 mgbelow the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal4.3 gprotein density, useful for comparing foods with different calorie levels
- Water8.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 2.2 g |
|---|---|
| Polyunsaturated fat ? | 2.5 g |
Amino acids (18)
| Tryptophan ? | 0.23 g |
|---|---|
| Threonine ? | 0.58 g |
| Isoleucine ? | 0.69 g |
| Leucine ? | 1.3 g |
| Lysine ? | 0.7 g |
| Methionine ? | 0.31 g |
| Cystine ? | 0.41 g |
| Phenylalanine ? | 0.9 g |
| Tyrosine ? | 0.57 g |
| Valine ? | 0.94 g |
| Arginine ? | 1.2 g |
| Histidine ? | 0.41 g |
| Alanine ? | 0.88 g |
| Aspartic acid ? | 1.4 g |
| Glutamic acid ? | 3.7 g |
| Glycine ? | 0.84 g |
| Proline ? | 0.93 g |
| Serine ? | 0.75 g |
Individual fatty acids (8)
| Linoleic acid (omega-6, 18:2) ? | 2.4 g |
|---|---|
| SFA 12:0 ? | 0.024 g |
| SFA 14:0 ? | 0.015 g |
| SFA 16:0 ? | 1 g |
| SFA 18:0 ? | 0.065 g |
| MUFA 18:1 ? | 2.2 g |
| PUFA 18:3 ? | 0.11 g |
| MUFA 16:1 ? | 0.013 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (8)
| Water ? | 8.2 g |
|---|---|
| Alcohol Z | 0 g |
| Ash ? | 1.7 g |
| Energy ? | 1,628 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 56 µg |
| Vitamin B-12, added Z | 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, 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 |
| Oats, raw Raw | 379 | 13.2 g | 67.7 g | 6.5 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 |
|---|---|---|---|---|
| Flour, oat, whole grain | 386 | 13.2 g | 69.9 g | 6.3 g |
| Flour, whole wheat, unenriched | 370 | 15.1 g | 71.2 g | 2.7 g |
| Buckwheat | 343 | 13.3 g | 71.5 g | 3.4 g |
| Flour, spelt, whole grain | 341 | 14.5 g | 70.7 g | 2.5 g |
| Kamut, puffed, organic | 372 | 17.8 g | 70.3 g | 2.2 g |
| Wheat, hard red spring | 329 | 15.4 g | 68 g | 1.9 g |
| Wheat flour, whole-grain | 340 | 13.2 g | 72 g | 2.5 g |
| Flour, amaranth | 378 | 13.2 g | 68.8 g | 6.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Oats vs Quinoa, cooked
Frequently asked questions
How many calories are in oats?
100 g of oats has 389 kcal. 1 cup (156 g): about 607 kcal.
Is oats high in protein?
Oats contains 16.9 g of protein per 100 g (34% of the 50 g Daily Value), or 26.3 g in 1 cup (156 g). About 17% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in oats?
Oats has 66.3 g of total carbohydrates per 100 g, including 10.6 g of fiber.
How much fat is in oats?
Oats contains 6.9 g of fat per 100 g, of which 1.2 g is saturated (6% of the Daily Value).
What vitamins and minerals does oats contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (214% DV), copper (70% DV), Thiamin (B1) (64% DV), magnesium (42% DV) and phosphorus (42% DV). The full list is in the vitamins and minerals table above.
How much sodium is in oats?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does oats have the same nutrition not specified and raw?
No. Per 100 g, oats has 389 kcal, while oats, raw has 379 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 169705. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Oats (Includes foods for USDA's Food Distribution Program)". Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.