Oats (Includes foods for USDA's Food Distribution Program) Nutrition Facts
Quick answer
One 100 g serving of oats has 389 calories, 66.3 g of carbs, and 10.6 g of fiber.
Low-sodium
Tags reflect category and nutrient values — see diet-tag pages for the rule behind each.
Nutrition Facts
Calories
606.8
| Amount | %DV* | |
|---|---|---|
| Fat | 10.8 g | 14% |
| Saturated fat | 1.9 g | 9% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.1 mg | 0% |
| Carbs | 103.4 g | 38% |
| Fiber | 16.5 g | 59% |
| Protein | 26.4 g | 53% |
Vitamins & Minerals
| Vitamin D | 0 mcg | 0% |
|---|---|---|
| Calcium | 84.2 mg | 6% |
| Iron | 7.4 mg | 41% |
| Potassium | 669.2 mg | 14% |
| Magnesium | 276.1 mg | 66% |
| Zinc | 6.2 mg | 56% |
| Vitamin A | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin B12 | 0 mcg | 0% |
* % Daily Value (DV) shows how much a nutrient in a serving contributes to a daily diet, based on 2,000 calories a day — FDA Daily Values, 21 CFR 101.9. Not shown for Trans Fat (no DV established) or Sugars (the DV covers added sugars only; this record's Sugars value is total sugars).
Calories by Macronutrient
Protein 17%
Carbs 67%
Fat 16%
Share of calories from each macronutrient — 4 kcal/g protein & carbs, 9 kcal/g fat (FDA's general Atwater factors).
Common questions
How many calories are in a cup (156 g) of oats?
A cup (156 g) serving of oats has 606.8 calories, per USDA FoodData Central.
Is oats high in magnesium?
Yes — a 100 g serving of oats has 177 mg of magnesium, or 42% of the FDA Daily Value. The FDA considers 20% DV or more "high" and 5% DV or less "low."