USDA reference food · Cereal Grains and Pasta

Oats, whole grain, rolled, old fashioned

Per 100 g, oats, whole grain, rolled, old fashioned has 380 calories, 13g of protein, 6g of fat and 0mg of sodium (USDA FoodData Central, Foundation Foods, FDC 2346396). It is one of 12 USDA descriptions of oats.

FoodData Central 2346396, Foundation Foods, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories380

% Daily Value*

Total Fat 6g8%

Saturated Fat not declared

Trans Fat not declared

Cholesterol not declared

Sodium 0mg0%

Total Carbohydrate 69g25%

Dietary Fiber not declared

Total Sugars not declared

Includes Added Sugars not declared

Protein 13g27%

Vitamin D not declared

Calcium 50mg4%

Iron 4.3mg24%

Potassium 350mg7%

* 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 (Foundation Foods), scaled to the portion. Check the USDA record.

Protein per 100 g: 13.5g; more than 61% of 8,218 USDA reference foods
Calories per 100 g: 379; more than 84% of reference foods
Fiber per 100 g: 0g

What a portion gives you

Fiber n/an/a

Protein 13g27%

Potassium 350mg7%

Calcium 50mg4%

Iron 4.3mg24%

Sodium 0mg0%

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

Source: USDA FoodData Central, Foundation Foods (FDC 2346396); FDA Daily Values, 21 CFR 101.9.

Also rich in

Manganese3.2 mg in 100 g (100 g), 141% of the Daily Value
Copper0.4 mg in 100 g (100 g), 48% of the Daily Value
Selenium25 µg in 100 g (100 g), 46% of the Daily Value
Thiamin0.4 mg in 100 g (100 g), 34% of the Daily Value
Phosphorus387 mg in 100 g (100 g), 31% of the Daily Value
Magnesium126 mg in 100 g (100 g), 30% of the Daily Value
Zinc2.7 mg in 100 g (100 g), 25% of the Daily Value

Source: USDA FoodData Central (FDC 2346396), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 72% carbohydrate, 14% fat and 14% 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	379	84%
Protein	13.5 g	61%
Total fat	5.89 g	54%
Carbohydrate	68.7 g	91%
Sodium	0.67 mg	4%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 8,112 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (29)

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

Energy, macronutrients and sugars (6)

Nutrient	Per portion	Per 100 g	% DV
Protein	13.5 g	13.5 g	27%
Total lipid (fat)	5.89 g	5.89 g	8%
Carbohydrate, by difference	68.7 g	68.7 g	25%
Ash	1.71 g	1.71 g
Starch	53.8 g	53.8 g
Water	10.3 g	10.3 g

Minerals (11)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	45.5 mg	45.5 mg	4%
Iron, Fe	4.34 mg	4.34 mg	24%
Magnesium, Mg	126 mg	126 mg	30%
Phosphorus, P	387 mg	387 mg	31%
Potassium, K	350 mg	350 mg	7%
Sodium, Na	0.67 mg	0.67 mg	0%
Zinc, Zn	2.74 mg	2.74 mg	25%
Copper, Cu	0.43 mg	0.43 mg	48%
Manganese, Mn	3.23 mg	3.23 mg	141%
Molybdenum, Mo	160 µg	160 µg
Selenium, Se	25.4 µg	25.4 µg	46%

Vitamins (5)

Nutrient	Per portion	Per 100 g	% DV
Thiamin	0.41 mg	0.41 mg	34%
Niacin	0.99 mg	0.99 mg	6%
Vitamin B-6	0.13 mg	0.13 mg	8%
Biotin	21.9 µg	21.9 µg
Folate, total	32.0 µg	32.0 µg

Source: USDA FoodData Central, FDC 2346396: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat oats

USDA lists 12 preparations of oats. The oats page puts them side by side, per 100 g and per portion.

Compare every oats preparation

Next questions

Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
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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