Calories in Oats, puffed
Generic food Grains and Pasta
Oats, puffed contains 402 kcal per 100 g.
Roughly 70% of its calories come from carbohydrates, with 15% from fat and 15% from protein (estimated with general energy factors).
That is more energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 119% of the Daily Value for manganese, 51% of the Daily Value for copper and 30% of the Daily Value for phosphorus.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 402 kcal | |
| Total fat M | 6.9 g | 9% |
| Saturated fat M | 1.4 g | 7% |
| Trans fat M | 0.04 g | |
| Sodium M | 0 mg | 0% |
| Total carbohydrates C | 70.6 g | 26% |
| Dietary fiber M | 8.8 g | 31% |
| Total sugars M | 1.2 g | |
| Protein C | 14.6 g | 29% |
| Thiamin (B1) M | 0 mg | 0% |
| Riboflavin (B2) M | 0.2 mg | 15% |
| Niacin (B3) M | 1.1 mg | 7% |
| Pantothenic acid (B5) M | 0.43 mg | 9% |
| Vitamin B6 M | 0.061 mg | 4% |
| Folate (B9) M | 41.7 µg | 10% |
| Calcium M | 40.3 mg | 3% |
| Iron M | 3.8 mg | 21% |
| Magnesium M | 121 mg | 29% |
| Phosphorus M | 378 mg | 30% |
| Potassium M | 352 mg | 7% |
| Zinc M | 2.3 mg | 21% |
| Copper M | 0.46 mg | 51% |
| Manganese M | 2.7 mg | 119% |
% 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 15%
- Carbohydrates 70%
- 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
- Protein14.6 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber8.8 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars1.2 gin the top quarter of cereal grains and pasta (median 0.64 g)
- Fat6.9 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat1.4 gin the top quarter of cereal grains and pasta (median 0.29 g)
- Sodium0 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.6 gprotein density, useful for comparing foods with different calorie levels
- Water6.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat M | 2.1 g |
|---|---|
| Polyunsaturated fat M | 2.4 g |
Sugars and starch (6)
| Starch M | 59.4 g |
|---|---|
| Sucrose M | 0.45 g |
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0.75 g |
Amino acids (19)
| Tryptophan M | 0.16 g |
|---|---|
| Threonine M | 0.45 g |
| Isoleucine M | 0.48 g |
| Leucine M | 1 g |
| Lysine M | 0.34 g |
| Methionine M | 0.23 g |
| Phenylalanine M | 0.71 g |
| Tyrosine M | 0.42 g |
| Valine M | 0.64 g |
| Arginine M | 0.8 g |
| Histidine M | 0.3 g |
| Alanine M | 0.65 g |
| Aspartic acid M | 1 g |
| Glutamic acid M | 3 g |
| Glycine M | 0.68 g |
| Proline M | 0.9 g |
| Serine M | 0.66 g |
| Hydroxyproline M | 0 g |
| Cysteine M | 0.27 g |
Individual fatty acids (53)
| Linoleic acid (omega-6, 18:2) M | 2.3 g |
|---|---|
| SFA 4:0 M | 0.004 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.018 g |
| SFA 16:0 M | 1.2 g |
| SFA 18:0 M | 0.1 g |
| SFA 20:0 M | 0.006 g |
| MUFA 18:1 M | 2.1 g |
| PUFA 18:3 M | 0.055 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.004 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.009 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.038 g |
| TFA 14:1 t M | 0 g |
| SFA 15:0 M | 0.001 g |
| SFA 17:0 M | 0.002 g |
| SFA 24:0 M | 0.009 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0.019 g |
| TFA 22:1 t M | 0 g |
| PUFA 18:2 CLAs M | 0.004 g |
| MUFA 24:1 c M | 0.014 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 22:2 M | 0 g |
| SFA 11:0 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0.005 g |
| PUFA 20:3 n-9 M | 0 g |
| SFA 5:0 M | 0 g |
| SFA 7:0 M | 0 g |
| SFA 9:0 M | 0 g |
| SFA 21:0 M | 0 g |
| SFA 23:0 M | 0 g |
| MUFA 12:1 M | 0 g |
| TFA 20:1 t M | 0 g |
| MUFA 22:1 n-9 M | 0.001 g |
| MUFA 22:1 n-11 M | 0 g |
| PUFA 18:2 c M | 2.3 g |
| TFA 18:2 t M | 0.016 g |
| TFA 18:3 t M | 0 g |
| PUFA 22:3 M | 0.005 g |
| PUFA 20:5c M | 0 g |
| PUFA 22:5 c M | 0 g |
| PUFA 22:6 c M | 0 g |
| PUFA 20:2 c M | 0 g |
Other components (3)
| Water M | 6.4 g |
|---|---|
| Nitrogen M | 2.3 g |
| Ash M | 1.7 g |
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, 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, amaranth | 378 | 13.2 g | 68.8 g | 6.2 g |
| Amaranth, flour, pre-gelatinized, organic | 378 | 11.8 g | 73.4 g | 4.2 g |
| Oat flour, partially debranned | 404 | 14.7 g | 65.7 g | 9.1 g |
| Wheat, durum, puffed | 375 | 16.6 g | 70.9 g | 2.7 g |
| Flour, quinoa | 378 | 11.9 g | 69.5 g | 6.6 g |
| Buckwheat | 343 | 13.3 g | 71.5 g | 3.4 g |
| Amaranth, puffed, organic | 385 | 12.1 g | 74.1 g | 4.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in oats?
100 g of oats has 402 kcal.
Is oats high in protein?
Oats contains 14.6 g of protein per 100 g (29% of the 50 g Daily Value). About 15% 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 70.6 g of total carbohydrates per 100 g, including 8.8 g of fiber and 1.2 g of sugars.
How much fat is in oats?
Oats contains 6.9 g of fat per 100 g, of which 1.4 g is saturated (7% 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 (119% DV), copper (51% DV), phosphorus (30% DV), magnesium (29% DV) and iron (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in oats?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Does oats have the same nutrition not specified and raw?
No. Per 100 g, oats, puffed has 402 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: Foundation Foods, record dated October 29, 2026. 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: Foundation Foods, record 2779253. License: CC0 1.0 (U.S. public domain). Source record dated October 29, 2026. 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.