USDA Survey
Oats, raw
Nutrition facts per 100g, sourced verbatim from USDA FoodData Central (FDC ID 2708489).
- 379
- Calories
- 13.2g
- Protein
- 67.7g
- Carbs
- 6.5g
- Fat
Oats, raw contains 379 calories per 100g, according to the USDA FoodData Central database. It provides 13.2g of protein, 6.5g of fat, and 67.7g of carbohydrates per 100g. Dietary fiber: 10.1g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
What This Food Tells Us
Oats, raw is catalogued in the USDA FoodData Central database under FDC ID 2708489 as a usda survey entry. Each 80g serving delivers 379 calories, broken down into 13.2g protein, 6.5g fat, and 67.7g carbohydrates. This macronutrient profile shapes how the food contributes to daily energy needs and fits into different eating patterns.
Looking deeper at the nutrient density, this item provides 10.1g of dietary fiber (36% of the 28g daily reference) per 100g alongside 1.0g of total sugars and 6mg of sodium (0% of the 2,300mg daily limit). By calorie share, protein supplies 14%, fat 15%, and carbohydrates 71% of total energy, useful when matching a food to goals like muscle building, weight management, or blood-sugar balance. Notable micronutrient strengths include Iron, Fe at 24% DV.
Based on the per-100g standardization (FDA convention), Oats, raw qualifies as good fiber source, sugar free, low sodium within common dietary frameworks. All figures originate from USDA laboratory analysis or manufacturer-submitted label data under the FDC USDA Survey program. USDA stores values at a 100g standardization to enable apples-to-apples comparison; this page surfaces both the per-serving FDA-label values (matching the package) and the per-100g basis when they differ. Use the Similar Foods section below to see 6 nutritionally comparable items. For a broader view, the nutrition guides linked below explain how to read daily values, compare foods fairly, and spot hidden sugars that routine label reading misses.
Nutritional Value at a Glance
At 379 calories per 100g, Oats, raw gets 14% of its calories from protein , 15% from fat , and 71% from carbohydrates. This is a carbohydrate-dense food that can serve as a quick energy source.
With 10.1g of dietary fiber per 100g (36% DV), this is a good source of fiber that supports digestive health and may help with satiety.
Notable micronutrients include Iron, Fe (24% DV).
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list — always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Values per 100g
Macro Breakdown
379 kcal = 19% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
Full Nutrient Breakdown
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 67.7 G | 0% |
| Energy | 379.0 KCAL | — |
| Fiber, total dietary | 10.1 G | 0% |
| Protein | 13.2 G | 0% |
| Total Sugars | 1.0 G | — |
| Total lipid (fat) | 6.5 G | 0% |
| Alcohol, ethyl | 0.0 G | — |
| Caffeine | 0.0 MG | — |
| Theobromine | 0.0 MG | — |
| Water | 10.8 G | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 40.4 MG | — |
| Folate, DFE | 32.0 UG | — |
| Folate, food | 32.0 UG | — |
| Folate, total | 32.0 UG | — |
| Folic acid | 0.0 UG | — |
| Niacin | 1.1 MG | — |
| Riboflavin | 0.2 MG | — |
| Thiamin | 0.5 MG | — |
| Vitamin B-12 | 0.0 UG | — |
| Vitamin B-12, added | 0.0 UG | — |
| Vitamin B-6 | 0.1 MG | — |
| Vitamin C, total ascorbic acid | 0.0 MG | — |
| Vitamin E, added | 0.0 MG | — |
| Vitamin K (phylloquinone) | 2.0 UG | — |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 52.0 MG | 4% |
| Iron, Fe | 4.3 MG | 24% |
| Potassium, K | 362.0 MG | 8% |
| Sodium, Na | 6.0 MG | 0% |
| Carotene, alpha | 0.0 UG | — |
| Carotene, beta | 0.0 UG | — |
| Copper, Cu | 0.4 MG | — |
| Cryptoxanthin, beta | 0.0 UG | — |
| Lycopene | 0.0 UG | — |
| Magnesium, Mg | 138.0 MG | — |
| Phosphorus, P | 410.0 MG | — |
| Retinol | 0.0 UG | — |
| Selenium, Se | 28.9 UG | — |
| Vitamin A, RAE | 0.0 UG | — |
| Vitamin D (D2 + D3) | 0.0 UG | — |
| Vitamin E (alpha-tocopherol) | 0.4 MG | — |
| Zinc, Zn | 3.6 MG | — |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 MG | 0% |
| Fatty acids, total saturated | 1.1 G | 0% |
| Fatty acids, total monounsaturated | 2.0 G | — |
| Fatty acids, total polyunsaturated | 2.3 G | — |
| MUFA 16:1 | 0.0 G | — |
| MUFA 18:1 | 2.0 G | — |
| MUFA 20:1 | 0.0 G | — |
| MUFA 22:1 | 0.0 G | — |
| PUFA 18:2 | 2.2 G | — |
| PUFA 18:3 | 0.1 G | — |
| PUFA 18:4 | 0.0 G | — |
| PUFA 20:4 | 0.0 G | — |
| PUFA 20:5 n-3 (EPA) | 0.0 G | — |
| PUFA 22:5 n-3 (DPA) | 0.0 G | — |
| PUFA 22:6 n-3 (DHA) | 0.0 G | — |
| SFA 10:0 | 0.0 G | — |
| SFA 12:0 | 0.0 G | — |
| SFA 14:0 | 0.0 G | — |
| SFA 16:0 | 0.9 G | — |
| SFA 18:0 | 0.1 G | — |
| SFA 4:0 | 0.0 G | — |
| SFA 6:0 | 0.0 G | — |
| SFA 8:0 | 0.0 G | — |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 180.0 UG | — |
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
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→ Compare Oats, raw side-by-side with Fruit flavored drink and Sports drink
Frequently Asked Questions
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Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central October 2024 release. See our methodology.
Source: USDA FoodData Central (FDC ID 2708489) — USDA Survey database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.