Oats (regular or quick, dry, not fortified) nutrition facts
Per 1 cup · 81 g
of a 2,000 cal day
- Protein11g14% of calories
- Carbs55g71% of calories
- Fat5.3g15% of calories
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Oats (regular or quick, dry, not fortified) (1 cup, 81 g) has 307 calories, with 11 g of protein, 55 g of carbohydrates and 5.3 g of fat. Most of its energy comes from carbs (71% of calories). It is high in protein (21% DV), dietary fiber (29% DV) and thiamine (31% DV).
High in
20%+ of the daily value
- Protein21%
- Dietary fiber29%
- Thiamine31%
- Iron43%
- Magnesium27%
- Phosphorus47%
Good source of
10–19% of the daily value
- Riboflavin (B2)10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (81 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 2 μg | 1% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.1 mg | 6% |
| Vitamin B12 | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 42 mg | 4% |
| Iron | 3 mg | 43% |
| Potassium | 293 mg | 6% |
| Magnesium | 112 mg | 27% |
| Phosphorus | 332 mg | 47% |
| Zinc | 3 mg | 27% |
Full breakdown · 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 2 g | — |
| Polyunsaturated fats | 2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
267 calRolled oats (dry oatmeal, Quaker brand)1 cup−40 cal
266 calRolled oats (dry oatmeal)1 cup−41 cal
607 calOats1 cup+300 cal
297 calQuick oats (dry)1 cup−10 cal
150 calQuaker Oats Oats, 100% Whole Grain, Old Fashioned½ cup dry−157 cal
150 calQuaker Oats Oats, 100% Whole Grain, Quick 1-Minute½ cup dry−157 cal
Burning 307 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Oats (regular or quick, dry, not fortified)?
One serving of Oats (regular or quick, dry, not fortified) (1 cup) has 307 calories, which works out to 379 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Oats (regular or quick, dry, not fortified) high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Oats (regular or quick, dry, not fortified) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Oats (regular or quick, dry, not fortified)?
4.9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Oats (regular or quick, dry, not fortified)?
0.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
