Oats nutrition facts
Per 1 cup Β· 156 g
of a 2,000 cal day
- Protein26g17% of calories
- Carbs103g67% of calories
- Fat11g16% of calories
- β Sodium free
- β Cholesterol free
At a glance
One serving of Oats (1 cup, 156 g) has 607 calories, with 26 g of protein, 103 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (53% DV), dietary fiber (59% DV) and thiamine (99% DV).
High in
20%+ of the daily value
- Protein53%
- Dietary fiber59%
- Thiamine99%
- Folate (B9)22%
- Pantothenic acid42%
- Iron92%
Good source of
10β19% of the daily value
- Riboflavin (B2)17%
- Vitamin B614%
- Potassium14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (156 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 ΞΌg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ΞΌg | 0% |
| Thiamine | 1 mg | 99% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 87 ΞΌg | 22% |
| Vitamin B12 | 0 ΞΌg | 0% |
| Pantothenic acid | 2 mg | 42% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 84 mg | 8% |
| Iron | 7 mg | 92% |
| Potassium | 669 mg | 14% |
| Magnesium | 276 mg | 66% |
| Phosphorus | 816 mg | 117% |
| Zinc | 6 mg | 56% |
| Copper | 1 mg | 109% |
| Manganese | 8 mg | 333% |
Full breakdown Β· 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | β |
| Arginine | 2 g | β |
| Aspartic acid | 2 g | β |
| Cystine | 1 g | β |
| Glutamic acid | 6 g | β |
| Glycine | 1 g | β |
| Histidine | 1 g | β |
| Isoleucine | 1 g | β |
| Leucine | 2 g | β |
| Lysine | 1 g | β |
| Methionine | 0.5 g | β |
| Monounsaturated fats | 3 g | β |
| Phenylalanine | 1 g | β |
| Polyunsaturated fats | 4 g | β |
| Proline | 1 g | β |
| Retinol | 0 ΞΌg | β |
| Serine | 1 g | β |
| Threonine | 1 g | β |
| Total omega 3 | 0 g | β |
| Total omega 6 | 0 g | β |
| Tryptophan | 0.4 g | β |
| Tyrosine | 1 g | β |
| Valine | 1 g | β |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 607 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 115minWalking (3.5 mph)
- 73minCycling (moderate)
- 51minRunning (6 mph)
- 85minSwimming laps
Common questions
How many calories are in Oats?
One serving of Oats (1 cup) has 607 calories, which works out to 389 calories per 100 g. That is about 30% of a 2,000-calorie day.
Are Oats high in protein?
It provides a solid 26 g of protein per serving (53% of the 50 g daily value), but protein supplies only 17% 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 keto-friendly?
It is hard to fit into a strict keto diet. One serving has 87 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20β50 g per day.
How much sodium is in Oats?
3.1 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
