Grains

Oats Nutrition Facts

Oats are a grain food whose nutrient profile depends on whether the kernel is whole, pearled, refined, or milled. They provide protein, dietary fiber, potassium, and magnesium.

Calories381

Protein12.5 g

Carbs69.8 g

Fat5.8 g

ProteinCarbsFat

Nutrition for 100 g

Calories381 kcal

Protein12.5 g

Total Fat5.8 g

Carbohydrates69.8 g

Fiber12 g

Sodium0 mg

Total SugarsNot reported

Source: USDA FoodData Central, record 2346397

Nutrients

Full nutrient profile

Proximates

Water10.14 g

Nitrogen2.146 g

Protein12.51118 g

Total lipid (fat)5.8 g

Ash1.798 g

Carbohydrates

Carbohydrate, by difference69.75082 g

Total dietary fiber (AOAC 2011.25)11.95 g

High Molecular Weight Dietary Fiber (HMWDF)11.21 g

Low Molecular Weight Dietary Fiber (LMWDF)0.7024 g

Beta-glucan5.44 g

Starch54.9 g

Minerals

Calcium, Ca51.34 mg

Iron, Fe3.801 mg

Magnesium, Mg128.6 mg

Phosphorus, P417.3 mg

Potassium, K375.9 mg

Sodium, Na0.3113 mg

Zinc, Zn2.843 mg

Copper, Cu0.4113 mg

Manganese, Mn3.414 mg

Selenium, Se29.04 ug

Molybdenum, Mo163.5 ug

Vitamins and other components

Thiamin0.3338 mg

Niacin0.9263 mg

Vitamin B-60.1189 mg

Biotin22 ug

Folate, total29.99 ug

Interesting fact

Not On The List

FDA's gluten-free rule names only wheat, rye, barley and their hybrids as gluten-containing grains; oats are not among them. Oats sold as gluten-free still have to come in under 20 ppm, because the issue is contact with those grains, not the oat itself.

Source: FDA

Practical guidance