In short: 100 g of oats contains 71 calories, 2.5 g of protein, 12 g of carbohydrate and 1.5 g of fat. A cup (234 g) portion has about 166 calories and 5.9 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Calories | 71 kcal | 166 kcal |
| Protein | 2.5 g | 5.9 g |
| Total fat | 1.5 g | 3.6 g |
| Saturated fat | 0.31 g | 0.73 g |
| Monounsaturated fat | 0.43 g | 1 g |
| Polyunsaturated fat | 0.56 g | 1.3 g |
| Carbohydrate | 12 g | 28 g |
| Dietary fiber | 1.7 g | 4 g |
| Total sugars | 0.27 g | 0.63 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 4 mg | 9.4 mg |
It is low in sodium, at 4 mg per 100 g.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Potassium | 70 mg | 164 mg |
| Calcium | 9 mg | 21 mg |
| Iron | 0.9 mg | 2.1 mg |
| Magnesium | 27 mg | 63 mg |
| Zinc | 1 mg | 2.3 mg |
| Selenium | 5.4 µg | 13 µg |
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.08 mg | 0.19 mg |
| Vitamin K | 0.3 µg | 0.7 µg |
| Thiamin | 0.08 mg | 0.18 mg |
| Riboflavin | 0.02 mg | 0.04 mg |
| Niacin | 0.23 mg | 0.53 mg |
| Vitamin B-6 | 0.01 mg | 0.01 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 6 µg | 14 µg |
| Choline | 7.4 mg | 17 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 65th out of 109 foods in this reference. Within grains and cereals, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Whole Wheat Bread | 12 g | 252 kcal |
| Pasta | 5.8 g | 158 kcal |
| Quinoa | 4.4 g | 120 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
Related foods
Source
All values come from USDA FoodData Central (SR Legacy), food ID 173905, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.