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Oats

Oats, raw

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Nutrition Facts

Serving Size

1 cup (81g)

Amount per serving

Calories

307

% Daily Value *

Total Fat 5.3g

Saturated Fat 0.9g

Trans Fat

Cholesterol 0mg

Sodium 5mg

Total Carbohydrate 54.8g

Dietary Fiber 8.2g

Total Sugars 0.8g

Protein 10.7g

Vitamin D 0 IU

Calcium 42mg

Iron 3mg

Potassium 293mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
31%
0.37 mg
Riboflavin
10%
0.13 mg
Niacin
6%
0.91 mg
Pantothenic Acid
18%
0.91 mg
Vitamin B6
5%
0.08 mg
Folate
25.9 mcg
Folic Acid
0 mcg
Food Folate
25.9 mcg
Fortified Folate
25.9 mcg
Choline
6%
32.7 mg
Betaine
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
0 mcg
Retinol
0 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
0 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
146 mcg
Vitamin E
2%
0.34 mg
Added Vitamin E
0 mg
Beta Tocopherol
0.02 mg
Gamma Tocopherol
0.1 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
1%
1.62 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
3%
42.1 mg
Iron
19%
3.44 mg
Magnesium
27%
112 mg
Phosphorus
27%
332 mg
Potassium
6%
293 mg
Sodium
0%
4.86 mg
Zinc
27%
2.95 mg
Copper
35%
0.32 mg
Manganese
128%
2.94 mg
Selenium
43%
23.4 mcg
Fluoride
Iodine

Fat
7%
5.28 g
Saturated Fat
4%
0.9 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0.02 g
Tridecylic Acid
Myristic Acid
0.01 g
Pentadecylic Acid
Palmitic Acid
0.76 g
Margaric Acid
Stearic Acid
0.05 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
1.6 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.01 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
1.6 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
1.86 g
9,12-octadecadienoic Acid
1.78 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.08 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
21%
10.7 g
Tryptophan
0.15 g
Threonine
0.31 g
Isoleucine
0.41 g
Leucine
0.79 g
Lysine
0.52 g
Methionine
0.17 g
Cystine
0.37 g
Phenylalanine
0.54 g
Tyrosine
0.32 g
Valine
0.56 g
Arginine
0.69 g
Histidine
0.22 g
Alanine
0.46 g
Aspartic Acid
0.99 g
Glutamic Acid
2.29 g
Glycine
0.52 g
Proline
0.37 g
Serine
0.57 g
Hydroxyproline

Carbohydrates
20%
54.8 g
Fibre
29%
8.18 g
Soluble Fibre
Insoluble Fibre
Sugar
0.8 g
Added Sugar
Sucrose
0.8 g
Glucose
0 g
Fructose
0 g
Lactose
0 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch
46.9 g

Calories
307 kcal
Water
8.78 g
Ash
1.43 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (81 g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Manganese
  • Excellent source of Selenium
  • Good source of Pantothenic Acid
  • Good source of Iron

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Low Fat
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Oats contains 13.2g of protein, which is about the same as 2.2 eggs, 0.5 chicken breasts, or 0.9 cups (255g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 46.7g per 1 cup
Excellent source of Fiber.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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