Nutrition for Oats
Calories, Protein, Vitamins and More
Oats Nutrition Summary
One cup of oats (156 grams or 0.3 lb) contains 607 calories and 26.3 grams of protein. Oats consists of 8% water, 66% carbohydrates, 17% protein, and 7% fat.Oats are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin and pantothenic acid. It also contains significant amounts of riboflavin, Vitamin B6, copper, phosphorus, manganese and zinc.
In one cup of oats:
- Calories: 607
- Protein: 26.3 g
- Dietary fiber: 16.5 g
- Fat: 10.8 g, (Saturated: 1.9 g)
- Sodium: 3.1 mg
See the Oats Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Oats.
Calories in Oats
Oats have 607 calories per cup or 389 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.67% of calories in oats are from carbohydrates, 17% of calories are from protein and 16% of calories are from fat.
Calories from Carbs
The majority, or 67% of the calories in oats are from carbohydrates.
The carbs in oats are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single cup of oats contains 66% of recommended daily values or 16.5 grams of dietary fiber.
- Dietary fiber: 16.5 g
Calories from Fat
About 16% the calories in Oats are from fat. Oats have a moderate amount of total fat, with 10.8 grams or 17% of recommended daily values per cup. Most of the fat in oats are healthier unsaturated fats.
Oats are cholesterol free and trans-fat free.
Oats are cholesterol free and trans-fat free.
- Total fat: 10.8 g
- Saturated fat: 1.9 g
- Monounsaturated fat: 3.4 g
- Polyunsaturated fat: 4 g
Omega-3 and Omega-6 in Oats
Oats are a source of healthy omega-3 fatty acids, containing a total of 0.17 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.17 g
Also a good source of omega-6 fatty acids, every cup of oats contain a total of 3.8 grams of omega-6. In addition, a large portion of the omega-6 in oats come from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 3.78 g
Calories Similar to Oats
Some other grains or pasta with similar calories to oats by weight:- Cornmeal: -8 calories
- Cornstarch: -12 calories
- Pasta: -28 calories
- Flour: -39 calories
Protein in Oats
An excellent source of protein, a single cup of Oats contains 53% of recommended daily values or 26.3 grams of protein. In addition, oats are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.- Protein: 26.35 g
- Tryptophan: 0.37 g
- Threonine: 0.9 g
- Isoleucine: 1.08 g
- Leucine: 2 g
- Lysine: 1.09 g
- Methionine: 0.49 g
- Phenylalanine: 1.4 g
- Valine: 1.46 g
- Histidine: 0.63 g
Protein Similar to Oats
Some other grains or pasta with similar amounts of protein to oats by weight:- Pasta: -6 grams
- Wheat Germ: +9.8 grams
- Flour: -10 grams
- Barley: -11 grams
Vitamins and Minerals in Oats
An good source of many nutrients, oats contain abundant amounts of calcium, iron, magnesium, potassium and thiamin. In fact, a single cup of oats contains 108% of recommended daily values or 1.2 milligrams of thiamin. Also an excellent source of magnesium, a single cup of oats contains 89% of recommended daily values or 276.1 milligrams of magnesium.Vitamins in oats (1 cup):
- Thiamin: 1.2 mg
- Riboflavin: 0.2 mg
- Niacin: 1.5 mg
- Vitamin b6: 0.2 mg
- Folate: 87.4 ug
- Calcium: 84.2 mg
- Potassium: 669.2 mg
- Iron: 7.4 mg
- Magnesium: 276.1 mg
- Zinc: 6.2 mg
- Phosphorus: 815.9 mg
- Copper: 1 mg
- Manganese: 7.7 mg
Similar to Oats for Thiamin (Vit B1)
Here are some other grains or pasta with similarly abundant amounts of thiamin (Vit B1) to oats:- Wheat Flour: +0.08 MG
- Pasta: +0.2 MG
- Cornmeal: -0.72 MG
- Egg Noodles: -0.74 MG
Oats Nutrition Chart
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