Quick oats (dry) nutrition facts
Per 1 cup · 80 g
of a 2,000 cal day
- Protein11g14% of calories
- Carbs55g70% of calories
- Fat5.5g16% of calories
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Quick oats (dry) (1 cup, 80 g) has 297 calories, with 11 g of protein, 55 g of carbohydrates and 5.5 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (22% DV), dietary fiber (27% DV) and thiamine (36% DV).
High in
20%+ of the daily value
- Protein22%
- Dietary fiber27%
- Thiamine36%
- Iron46%
- Magnesium51%
- Phosphorus52%
Good source of
10–19% of the daily value
- Pantothenic acid11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (80 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 | 36% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 26 μg | 6% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 38 mg | 4% |
| Iron | 4 mg | 46% |
| Potassium | 286 mg | 6% |
| Magnesium | 216 mg | 51% |
| Phosphorus | 366 mg | 52% |
| Zinc | 3 mg | 23% |
| Copper | 0.3 mg | 33% |
| Manganese | 3 mg | 150% |
| Selenium | 23 μg | 42% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
150 calGranvita Quick Oats½ cup−147 cal
150 calFull Circle Quick Oats½ cup−147 cal
150 calQuaker Oats Quick 1-Minute Oatmeal½ cup dry−147 cal
150 calMom's Best Cereals Quick Oats, 100% Whole Grain½ cup−147 cal
160 calThe Quaker Oats, Co. Quaker Quick Oats½ cup dry−137 cal
150 calQuaker Quick Oatmeal1 serving−147 cal
Burning 297 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Quick oats (dry)?
One serving of Quick oats (dry) (1 cup) has 297 calories, which works out to 371 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Quick oats (dry) high in protein?
It provides a solid 11 g of protein per serving (22% 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 Quick oats (dry) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quick oats (dry)?
2.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Quick oats (dry)?
1.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
