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Oats nutrition facts

One cup (156 g) of oats has 607 calories, with 26.4 g protein, 103.4 g carbohydrate, 10.8 g fat, and is a notable source of manganese and copper.

Key nutrition

Nutrition in 1 cup of oats and per 100 g
Nutrient1 cup (156 g)Per 100 g% Daily Value
Calories607 kcal389 kcal—
Protein26 g17 g53%
Carbohydrate103 g66 g38%
Fibre17 g11 g59%
Fat11 g6.9 g14%
Saturated fat1.9 g1.2 g10%
Sodium3.1 mg2 mg0%
Potassium669 mg429 mg14%
Calcium84 mg54 mg6%
Iron7.4 mg4.7 mg41%
Vitamin C0 mg0 mg0%

Values are from the USDA FoodData Central database. The tool above shows every vitamin, mineral, fat and amino acid, and any portion you like.

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Frequently asked questions

How many calories are in oats?
One cup (156 g) of oats has about 607 calories. Per 100 g that is 389 calories. The figures are from the USDA FoodData Central database (lab-measured values).
How much protein is in oats?
One cup (156 g) has 26.4 g of protein (16.9 g per 100 g). That makes it a good source of protein.
How many carbs are in oats?
One cup (156 g) has 103.4 g of carbohydrate, of which 16.5 g is fibre.
What vitamins and minerals does oats contain?
Per cup (156 g), the most notable are manganese (334% of the Daily Value), copper (109% of the Daily Value), thiamin (b1) (99% of the Daily Value), magnesium (66% of the Daily Value). The tool above lists every vitamin and mineral the USDA measured, at any portion size.
Where do these oats nutrition numbers come from?
They come from the USDA FoodData Central database (SR Legacy), which is public domain, scaled to the portion shown. Brands and recipes vary, so treat them as typical values. Nothing you look up here is sent to a server.

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