GetFoodFacts

Food · Breakfast Cereals

Oats nutrition facts

A typical portion of oats (1 cup; 80 g, raw) has 300 calories and 11g of protein (USDA FoodData Central). USDA lists 12 descriptions of it: per 100 g they range from 68 calories (cereals, instant, fortified, plain, prepared with water) to 386 (cereals, instant, fortified, maple and brown sugar, dry).

Nutrition Facts

Serving size1 cup (80g)
Amount per serving
Calories300
% Daily Value*
Total Fat 5g7%
Saturated Fat 1g4%
Trans Fat not declared
Cholesterol 0mg0%
Sodium 0mg0%
Total Carbohydrate 54g20%
Dietary Fiber 8g29%
Total Sugars <1g
Includes Added Sugars not declared
Protein 11g21%
Vitamin D 0mcg0%
Calcium 40mg3%
Iron 3.4mg19%
Potassium 290mg6%

* 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 for Oats, raw, scaled to the portion. Check the USDA record.

Protein per 100 g
13.2g
more than 60% of 8,218 USDA reference foods
Calories per 100 g
379
more than 84% of reference foods
Sodium per 100 g
6mg
more than 14% of reference foods

1 cup weighs 80 g in USDA's record for Oats, raw (FDC 2708489); across 6 records of oats USDA weighs it at 80 to 240 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 71% carbohydrate, 15% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium23 µg in 1 cup (80 g), 42% of the Daily Value
  • Copper0.3 mg in 1 cup (80 g), 35% of the Daily Value
  • Thiamin0.4 mg in 1 cup (80 g), 31% of the Daily Value
  • Zinc2.9 mg in 1 cup (80 g), 26% of the Daily Value
  • Magnesium110 mg in 1 cup (80 g), 26% of the Daily Value
  • Phosphorus328 mg in 1 cup (80 g), 26% of the Daily Value

Source: USDA FoodData Central (FDC 2708489), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of oats USDA describes

Maple and brown sugar has the most calories per 100 g (386); the fewest: Plain, prepared with water… (68)

Calories per 100 g by USDA description of oatsRaw379Whole grain, rolled, old fashioned379Whole grain, steel cut379Plain362With cinnamon and spice369Maple and brown sugar386Regular and quick and instant…71Regular and quick, unenriched…71Calories per 100 g by USDA description of oatsRaw379Whole grain, rolled, old fashioned379Whole grain, steel cut379Plain362With cinnamon and spice369Maple and brown sugar386Regular and quick and instant…71Regular and quick, unenriched…71Calories per 100 g by USDA description of oatsRaw379Whole grain, rolled, old fashioned379Whole grain, steel cut379Plain362With cinnamon and spice369Maple and brown sugar386Regular and quick and instant…71Regular and quick, unenriched…71Calories per 100 g by USDA description of oatsRaw379Whole grain, rolled, old fashioned379Whole grain, steel cut379Plain362With cinnamon and spice369Maple and brown sugar386Regular and quick and instant…71Regular and quick, unenriched…71Calories per 100 g by USDA description of oatsRaw379Whole grain, rolled, old fashioned379Whole grain, steel cut379Plain362With cinnamon and spice369Maple and brown sugar386Regular and quick and instant…71Regular and quick, unenriched…71Calories per 100 g by USDA description of oatsRaw379Whole grain, rolled, old fashioned379Whole grain, steel cut379Plain362With cinnamon and spice369Maple and brown sugar386Regular and quick and instant…71Regular and quick, unenriched…71Calories per 100 g by USDA description of oatsRaw379Whole grain, rolled, old fashioned379Whole grain, steel cut379Plain362With cinnamon and spice369Maple and brown sugar386Regular and quick and instant…71Regular and quick, unenriched…71Calories per 100 g by USDA description of oatsRaw379Whole grain, rolled, old fashioned379Whole grain, steel cut379Plain362With cinnamon and spice369Maple and brown sugar386Regular and quick and instant…71Regular and quick, unenriched…71Calories per 100 g by USDA description of oatsRaw379Whole grain, rolled, old fashioned379Whole grain, steel cut379Plain362With cinnamon and spice369Maple and brown sugar386Regular and quick and instant…71Regular and quick, unenriched…71
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 12 USDA descriptions of oats, per 100 g
USDA descriptionCaloriesProteinFatSodium
Oats, rawSame values: Cereals, oats, regular and quick, not fortified, dry37913.2 g6.5 g6 mg
Oats, whole grain, rolled, old fashioned37913.5 g5.9 g1 mg
Oats, whole grain, steel cut37912.5 g5.8 g0 mg
Cereals, oats, instant, fortified, plain, dry36211.9 g6.9 g220 mg
Cereals, oats, instant, fortified, with cinnamon and spice, dry3699.5 g4.8 g434 mg
Cereals, oats, instant, fortified, maple and brown sugar, dry3869.3 g4.7 g505 mg
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt712.5 g1.5 g71 mg
Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt712.5 g1.5 g4 mg
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)682.4 g1.4 g49 mg
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water962.4 g1.2 g111 mg
Cereals, oats, instant, fortified, with raisins and spice, prepared with water882 g1 g111 mg

Every nutrient in this record (65)

The portion is 1 cup (80 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein10.5 g13.2 g21%
Total lipid (fat)5.22 g6.52 g7%
Carbohydrate, by difference54.2 g67.7 g20%
Energy303 kcal379 kcal
Alcohol, ethyl0 g0 g
Water8.67 g10.8 g
Total Sugars0.79 g0.99 g
Fiber, total dietary8.08 g10.1 g29%
Cholesterol0 mg0 mg0%
Fatty acids, total saturated0.89 g1.11 g4%
Fatty acids, total monounsaturated1.58 g1.98 g
Fatty acids, total polyunsaturated1.84 g2.30 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca41.6 mg52.0 mg3%
Iron, Fe3.40 mg4.25 mg19%
Magnesium, Mg110 mg138 mg26%
Phosphorus, P328 mg410 mg26%
Potassium, K290 mg362 mg6%
Sodium, Na4.80 mg6.00 mg0%
Zinc, Zn2.91 mg3.64 mg26%
Copper, Cu0.31 mg0.39 mg35%
Selenium, Se23.1 µg28.9 µg42%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.34 mg0.42 mg2%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin144 µg180 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.37 mg0.46 mg31%
Riboflavin0.12 mg0.15 mg10%
Niacin0.90 mg1.13 mg6%
Vitamin B-60.080 mg0.10 mg5%
Folate, total25.6 µg32.0 µg
Vitamin B-120 µg0 µg0%
Choline, total32.3 mg40.4 mg6%
Vitamin K (phylloquinone)1.60 µg2.00 µg1%
Folic acid0 µg0 µg
Folate, food25.6 µg32.0 µg
Folate, DFE25.6 µg32.0 µg6%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00.016 g0.020 g
SFA 14:00.0080 g0.010 g
SFA 16:00.75 g0.94 g
SFA 18:00.048 g0.060 g
MUFA 18:11.58 g1.97 g
PUFA 18:21.76 g2.20 g
PUFA 18:30.080 g0.10 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.0080 g0.010 g
PUFA 18:40 g0 g
MUFA 20:10 g0 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 2708489: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in oats?

300 in 1 cup (80 g) of raw; 68 to 386 per 100 g across USDA's descriptions.

How much protein is in oats?

11g in 1 cup; 13.2 g per 100 g.

How much sodium is in oats?

0mg in 1 cup; 6 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov