USDA reference food · Cereal Grains and Pasta

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

Per 100 g, oats (includes foods for usda's food distribution program) has 390 calories, 17g of protein, 7g of fat and 11g of fiber (USDA FoodData Central, SR Legacy, FDC 169705).

FoodData Central 169705, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories390

% Daily Value*

Total Fat 7g9%

Saturated Fat 1g6%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 66g24%

Dietary Fiber 11g38%

Total Sugars not declared

Includes Added Sugars not declared

Protein 17g34%

Vitamin D 0mcg0%

Calcium 50mg4%

Iron 4.7mg26%

Potassium 430mg9%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 16.9g; more than 66% of 8,218 USDA reference foods
Calories per 100 g: 389; more than 86% of reference foods
Fiber per 100 g: 10.6g; more than 97% of reference foods

What a portion gives you

Fiber 11g38%

Protein 17g34%

Potassium 430mg9%

Calcium 50mg4%

Iron 4.7mg26%

Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 169705); FDA Daily Values, 21 CFR 101.9.

Also rich in

Manganese4.9 mg in 100 g (100 g), 214% of the Daily Value
Copper0.6 mg in 100 g (100 g), 70% of the Daily Value
Thiamin0.8 mg in 100 g (100 g), 64% of the Daily Value
Magnesium177 mg in 100 g (100 g), 42% of the Daily Value
Phosphorus523 mg in 100 g (100 g), 42% of the Daily Value
Zinc4.0 mg in 100 g (100 g), 36% of the Daily Value
Folate56 µg DFE in 100 g (100 g), 14% of the Daily Value
Riboflavin0.1 mg in 100 g (100 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 169705), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 67% carbohydrate, 16% fat and 17% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	389	86%
Protein	16.9 g	66%
Total fat	6.90 g	58%
Carbohydrate	66.3 g	90%
Fiber	10.6 g	97%
Sodium	2.00 mg	6%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (62)

The portion is 100 g (100 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	16.9 g	16.9 g	34%
Total lipid (fat)	6.90 g	6.90 g	9%
Carbohydrate, by difference	66.3 g	66.3 g	24%
Ash	1.72 g	1.72 g
Energy	389 kcal	389 kcal
Alcohol, ethyl	0 g	0 g
Water	8.22 g	8.22 g
Fiber, total dietary	10.6 g	10.6 g	38%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	1.22 g	1.22 g	6%
Fatty acids, total monounsaturated	2.18 g	2.18 g
Fatty acids, total polyunsaturated	2.54 g	2.54 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	54.0 mg	54.0 mg	4%
Iron, Fe	4.72 mg	4.72 mg	26%
Magnesium, Mg	177 mg	177 mg	42%
Phosphorus, P	523 mg	523 mg	42%
Potassium, K	429 mg	429 mg	9%
Sodium, Na	2.00 mg	2.00 mg	0%
Zinc, Zn	3.97 mg	3.97 mg	36%
Copper, Cu	0.63 mg	0.63 mg	70%
Manganese, Mn	4.92 mg	4.92 mg	214%

Vitamins (15)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.76 mg	0.76 mg	64%
Riboflavin	0.14 mg	0.14 mg	11%
Niacin	0.96 mg	0.96 mg	6%
Pantothenic acid	1.35 mg	1.35 mg
Vitamin B-6	0.12 mg	0.12 mg	7%
Folate, total	56.0 µg	56.0 µg
Vitamin B-12	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	56.0 µg	56.0 µg
Folate, DFE	56.0 µg	56.0 µg	14%
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.23 g	0.23 g
Threonine	0.57 g	0.57 g
Isoleucine	0.69 g	0.69 g
Leucine	1.28 g	1.28 g
Lysine	0.70 g	0.70 g
Methionine	0.31 g	0.31 g
Cystine	0.41 g	0.41 g
Phenylalanine	0.90 g	0.90 g
Tyrosine	0.57 g	0.57 g
Valine	0.94 g	0.94 g
Arginine	1.19 g	1.19 g
Histidine	0.41 g	0.41 g
Alanine	0.88 g	0.88 g
Aspartic acid	1.45 g	1.45 g
Glutamic acid	3.71 g	3.71 g
Glycine	0.84 g	0.84 g
Proline	0.93 g	0.93 g
Serine	0.75 g	0.75 g

Fatty acids (8)

Nutrient	Per portion	Per 100 g
SFA 12:0	0.024 g	0.024 g
SFA 14:0	0.015 g	0.015 g
SFA 16:0	1.03 g	1.03 g
SFA 18:0	0.065 g	0.065 g
MUFA 18:1	2.17 g	2.17 g
PUFA 18:2	2.42 g	2.42 g
PUFA 18:3	0.11 g	0.11 g
MUFA 16:1	0.013 g	0.013 g

Source: USDA FoodData Central, FDC 169705: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Next questions

Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
Foods high in fibermore fiber per 100 g than 97% of reference foods
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Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov