Grains & Starches
Oats nutrition facts
A 1 undetermined cup (94 g) serving of oats provides 231 calories, 16 g protein, 62 g carbohydrate, and 7 g fat — about 17% of its calories from protein, 67% from carbohydrate, and 16% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup (94 g) | Per 100 g |
|---|---|---|
| Calories | 231 | 246 |
| Protein | 16 g | 17 g |
| Total carbohydrate | 62 g | 66 g |
| Total fat | 7 g | 7 g |
Vitamins & minerals
Per serving (94 g)
- Vitamin E
- 0.95 mg
- Vitamin K
- 3.01 mcg
- Thiamin (B1)
- 1.10 mg
- Riboflavin (B2)
- 0.21 mg
- Niacin (B3)
- 0.88 mg
- Vitamin B6
- 0.16 mg
- Folate (DFE)
- 48.9 mcg
- Magnesium
- 221 mg
- Phosphorus
- 690 mg
- Zinc
- 2.92 mg
- Copper
- 0.38 mg
- Manganese
- 5.29 mg
- Selenium
- 42.5 mcg
Photo by Andrea Tummons on Unsplash
Selecting, storing & prepping oats
- Selecting
- Rolled, steel-cut, and instant oats are all the same grain processed differently — rolled hold their texture best for baking, steel-cut give the chewiest bite, instant cooks fastest.
- Storing
- Dry oats keep about a year in a sealed pantry container. Once cooked, refrigerate and use within a few days, the standard window for cooked grains.
- Prepping
- Toasting dry oats briefly in a pan before cooking deepens their flavor.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup (94 g), oats is an excellent source of Manganese, Thiamin, Selenium, Phosphorus, Magnesium, Dietary Fiber, Copper, Protein, Iron, and Zinc and a good source of Riboflavin, Folate, and Potassium.
% of the FDA Daily Value per 1 undetermined cup (94 g) serving.
Key metrics
Nutrient density
Per 100 kcal, oats delivers about 13% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More fiber than 99% of foods · 100% of grains & starches
- More iron than 96% of foods · 100% of grains & starches
- More magnesium than 95% of foods · 100% of grains & starches
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to oats by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like oats are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in oats?
- A 1 undetermined cup (94 g) serving of oats has about 231 calories. Per 100 g, it has 246 calories — a moderate calorie density.
- How much protein is in oats?
- Oats provides about 16 g of protein per 1 undetermined cup (94 g) serving, which is 33% of the Daily Value — an excellent source.
- What are the macros in oats?
- Per serving, oats has roughly 16 g protein, 62 g carbohydrate, and 7 g fat. By calories, that is 17% protein, 67% carbohydrate, and 16% fat.
- Is oats high in protein?
- Oats has a protein density of about 7 g per 100 kcal, and 17% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in oats?
- Per 1 undetermined cup (94 g), oats is a notable source of Manganese, Thiamin, Selenium, Phosphorus, Magnesium, and Copper. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of oats?
- Per 1 undetermined cup (94 g), oats has 231 calories, 16 g protein, 62 g carbohydrate, and 7 g fat, plus notable amounts of Manganese, Thiamin, Selenium, Phosphorus, Magnesium, and Copper. See the full nutrition facts label above for every vitamin and mineral.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 168872 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Oats Nutrition Facts.” https://nutrifactshub.com/foods/oats