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Oats calories and nutrition facts
100 grams of oats contains 389 calories, with 16.9 g of protein, 66.3 g of carbohydrate and 6.9 g of fat. It provides 10.6 g of fiber per 100 g. Most of its calories come from carbohydrate.
Where the calories come from
Protein 17% Carbs 67% Fat 16%
How oats compares
Per 100 g, against the closest grains & pasta in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oats | 389 kcal | 16.9 g | 66.3 g | 6.9 g |
| Rolled oats | 389 kcal | 16.9 g | 66.3 g | 6.9 g |
| Steel cut oats | 380 kcal | 14 g | 67 g | 6.5 g |
| Instant oats | 380 kcal | 13 g | 67 g | 6.5 g |
| Amaranth, uncooked | 371 kcal | 13.6 g | 65.3 g | 7 g |
Nutrition facts for oats
| Nutrient | Per 100 g |
|---|---|
| Calories | 389 kcal |
| Protein | 16.9 g |
| Carbohydrate | 66.3 g |
| Fat | 6.9 g |
| Fiber | 10.6 g |
| Saturated fat | 1.2 g |
| Salt | 0 g |
Print an EU-style nutrition label for oats — per 100 g and per portion.
Vitamins and minerals in oats
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 4.9 mg | 214% |
| Copper | 0.63 mg | 70% |
| Thiamin (B1) | 0.76 mg | 63% |
| Magnesium | 177 mg | 42% |
| Phosphorus | 523 mg | 42% |
| Zinc | 4 mg | 36% |
| Iron | 4.7 mg | 26% |
| Riboflavin (B2) | 0.14 mg | 11% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common oats servings
How many calories in a portion of oats — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 389 kcal | 17 g | 66 g | 7 g |
| 1 cup (156 g) | 607 kcal | 26 g | 103 g | 11 g |
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Related guides
Frequently asked questions
How many calories are in oats?
Oats has 389 calories per 100 grams.
How much protein is in oats?
Oats contains 16.9 g of protein per 100 g.
Is oats a good source of protein?
Oats provides 16.9 g of protein per 100 g — about 17% of its calories come from protein.
How much fiber does oats have?
Oats has 10.6 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these oats calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #169705 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
