Grains · Nutrition Facts
Oats Nutrition Facts
Oats are a nutritious grain, particularly rich in fiber and protein. They are a staple in many breakfasts and provide sustained energy.
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389kcal
Calories
16.9g
Protein
66.3g
Carbs
6.9g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1/2 cup cooked oats, 156g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 389kcal | 606.8kcal |
| Protein | 16.9g | 26.4g |
| Total Carbohydrates | 66.3g | 103.4g |
| Dietary Fiber | 10.6g | 16.5g |
| Sugars | 6.2g | 9.7g |
| Total Fat | 6.9g | 10.8g |
| Saturated Fat | 1.2g | 1.9g |
| Sodium | 2mg | 3.1mg |
| Water | 8.2g | 12.8g |
Adjust the serving size
Estimate nutrients in a portion of Oats. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1/2 cup cooked oats (156 g). Enter 1–5000 g.
- Calories
- 606.84 kcal
- Protein
- 26.36 g
- Carbohydrates
- 103.43 g
- Fiber
- 16.54 g
- Sugars
- 9.67 g
- Fat
- 10.76 g
- Sodium
- 3.12 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
64% Daily Value
42% Daily Value
26% Daily Value
36% Daily Value
Serving ideas
- Top with fresh fruits and a drizzle of honey for a sweet breakfast.
- Use as a base for energy bars or granola.
- Blend into smoothies for a creamy texture and added nutrition.
Storage
Storage tip: Store oats in an airtight container in a cool, dry place to maintain freshness and prevent spoilage.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
Are oats gluten-free?
How many calories are in oats?
Are oats good for weight loss?
More grains nutrition facts
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Rolled oats are a nutritious breakfast staple, rich in fiber and protein, which support heart health and satiety.
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Instant oatmeal is a quick breakfast option that is rich in fiber and nutrients, making it a popular choice for health-conscious consumers.
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Old fashioned oats are a nutritious breakfast staple, rich in fiber and protein. They are a great source of complex carbohydrates, which provide sustained energy.
Quick Oats
Quick oats are a quick-cooking variety of oats, providing a nutritious and convenient breakfast option. They are rich in fiber and protein, making them a great choice for a healthy diet.
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