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Oats

Oats (Includes foods for USDA's Food Distribution Program)

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Nutrition Facts

Serving Size

1 cup (156g)

Amount per serving

Calories

607

% Daily Value *

Total Fat 10.8g

Saturated Fat 1.9g

Trans Fat

Cholesterol 0mg

Sodium 3mg

Total Carbohydrate 103.4g

Dietary Fiber 16.5g

Total Sugars

Protein 26.3g

Vitamin D 0 IU

Calcium 84mg

Iron 7mg

Potassium 669mg

*

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
99%
1.19 mg
Riboflavin
17%
0.22 mg
Niacin
9%
1.5 mg
Pantothenic Acid
42%
2.1 mg
Vitamin B6
11%
0.19 mg
Folate
87.4 mcg
Folic Acid
0 mcg
Food Folate
87.4 mcg
Fortified Folate
87.4 mcg
Choline
Betaine
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
0 mcg
Retinol
0 mcg
Beta Carotene
Alpha Carotene
Beta Cryptoxanthin
Vitamin A IU
0%
0 IU
Lycophene
Lutein and Zeaxanthin
Vitamin E
Added Vitamin E
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
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
Dihydrophylloquinone
Menaquinone-4

Calcium
6%
84.2 mg
Iron
41%
7.36 mg
Magnesium
66%
276 mg
Phosphorus
65%
816 mg
Potassium
14%
669 mg
Sodium
0%
3.12 mg
Zinc
56%
6.19 mg
Copper
109%
0.98 mg
Manganese
333%
7.67 mg
Selenium
Fluoride
Iodine

Fat
14%
10.8 g
Saturated Fat
9%
1.9 g
Butyric Acid
Caproic Acid
Caprylic Acid
Capric Acid
Lauric Acid
0.04 g
Tridecylic Acid
Myristic Acid
0.02 g
Pentadecylic Acid
Palmitic Acid
1.61 g
Margaric Acid
Stearic Acid
0.1 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
3.4 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.02 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
3.38 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
Docos-13-enoic Acid
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
3.95 g
9,12-octadecadienoic Acid
3.78 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.17 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
Docosahexanoic Acid (DHA)
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
53%
26.3 g
Tryptophan
0.37 g
Threonine
0.9 g
Isoleucine
1.08 g
Leucine
2 g
Lysine
1.09 g
Methionine
0.49 g
Cystine
0.64 g
Phenylalanine
1.4 g
Tyrosine
0.89 g
Valine
1.46 g
Arginine
1.86 g
Histidine
0.63 g
Alanine
1.37 g
Aspartic Acid
2.26 g
Glutamic Acid
5.79 g
Glycine
1.31 g
Proline
1.46 g
Serine
1.17 g
Hydroxyproline

Carbohydrates
38%
103 g
Fibre
59%
16.5 g
Soluble Fibre
Insoluble Fibre
Sugar
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
607 kcal
Water
12.8 g
Ash
2.68 g
Theobromine
Caffeine
Alcohol
0 g

Serving Sizes

  • 1 cup (156 g)

Nutrient Sources

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

‡ - 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: 88%

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 16.9g of protein, which is about the same as 2.8 eggs, 0.6 chicken breasts, or 1.2 cups (328g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 86.8g 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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