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Oats

Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt

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Nutrition Facts

Serving Size

1 cup (234g)

Amount per serving

Calories

166

% Daily Value *

Total Fat 3.6g

Saturated Fat 0.7g

Trans Fat 0g

Cholesterol 0mg

Sodium 9mg

Total Carbohydrate 28.1g

Dietary Fiber 4g

Total Sugars 0.6g

Protein 5.9g

Vitamin D 0 IU

Calcium 21mg

Iron 2mg

Potassium 164mg

*

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
15%
0.18 mg
Riboflavin
3%
0.04 mg
Niacin
3%
0.53 mg
Pantothenic Acid
15%
0.73 mg
Vitamin B6
1%
0.01 mg
Folate
14 mcg
Folic Acid
0 mcg
Food Folate
14 mcg
Fortified Folate
14 mcg
Choline
3%
17.3 mg
Betaine
7.25 mg
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
421 mcg
Vitamin E
1%
0.19 mg
Added Vitamin E
0 mg
Beta Tocopherol
0.02 mg
Gamma Tocopherol
0.07 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
0.49 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
1%
0.7 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
2%
21.1 mg
Iron
12%
2.11 mg
Magnesium
15%
63.2 mg
Phosphorus
14%
180 mg
Potassium
3%
164 mg
Sodium
0%
9.36 mg
Zinc
21%
2.34 mg
Copper
19%
0.17 mg
Manganese
59%
1.36 mg
Selenium
23%
12.6 mcg
Fluoride
168 mcg
Iodine

Fat
5%
3.56 g
Saturated Fat
4%
0.73 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0.01 g
Pentadecylic Acid
0 g
Palmitic Acid
0.66 g
Margaric Acid
0 g
Stearic Acid
0.05 g
Arachidic Acid
0 g
Behenic Acid
0 g
Lignoceric Acid
Monounsaturated Fat
1.02 g
Myristoleic Acid
0 g
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.01 g
Palmitoleic Acid
0.01 g
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
0.99 g
Oleic Acid
0.99 g
Elaidic Acid
0 g
Vaccenic Acid
Gondoic Acid
0.02 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
1.31 g
9,12-octadecadienoic Acid
1.27 g
Linoleic Acid
1.26 g
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
0 g
Trans Linoleic Acid
Linolenic Acid
0.04 g
Alpha Linolenic Acid (ALA)
0.04 g
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
0 g
Trans Monoenoic Fat
0 g
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
12%
5.94 g
Tryptophan
0.09 g
Threonine
0.23 g
Isoleucine
0.27 g
Leucine
0.51 g
Lysine
0.32 g
Methionine
0.11 g
Cystine
0.23 g
Phenylalanine
0.33 g
Tyrosine
0.24 g
Valine
0.37 g
Arginine
0.39 g
Histidine
0.13 g
Alanine
0.29 g
Aspartic Acid
0.71 g
Glutamic Acid
1.46 g
Glycine
0.34 g
Proline
0.23 g
Serine
0.35 g
Hydroxyproline

Carbohydrates
10%
28.1 g
Fibre
14%
3.98 g
Soluble Fibre
Insoluble Fibre
Sugar
0.63 g
Added Sugar
Sucrose
0.59 g
Glucose
0 g
Fructose
0 g
Lactose
0 g
Maltose
0 g
Galactose
0.05 g
Sugar Alcohols
Starch
27.1 g

Calories
166 kcal
Water
196 g
Ash
0.8 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (234 g)
  • 1 tbsp (14.6 g)

Nutrient Sources

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

‡ - 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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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 2.5g of protein, which is about the same as 0.4 eggs, 0.1 chicken breasts, or 0.2 cups (49g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 24.1g per 1 cup

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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