Nutrition for Oats

Calories, Protein, Vitamins and More

image of oats source

Oats Nutrition Summary

One cup of oats (156 grams or 0.3 lb) contains 607 calories and 26.3 grams of protein. Oats consists of 8% water, 66% carbohydrates, 17% protein, and 7% fat.

Oats are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin and pantothenic acid. It also contains significant amounts of riboflavin, Vitamin B6, copper, phosphorus, manganese and zinc.

In one cup of oats:

  • Calories: 607
  • Protein: 26.3 g
  • Dietary fiber: 16.5 g
  • Fat: 10.8 g, (Saturated: 1.9 g)
  • Sodium: 3.1 mg
There is no significant amounts of sugar or cholesterol in oats.

See the Oats Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Oats.

Calories in Oats

Oats have 607 calories per cup or 389 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

67% of calories in oats are from carbohydrates, 17% of calories are from protein and 16% of calories are from fat.

Calories from Carbs

The majority, or 67% of the calories in oats are from carbohydrates. The carbs in oats are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single cup of oats contains 66% of recommended daily values or 16.5 grams of dietary fiber.

  • Dietary fiber: 16.5 g
There is no significant amounts of sugar or starch in oats.

Calories from Fat

About 16% the calories in Oats are from fat. Oats have a moderate amount of total fat, with 10.8 grams or 17% of recommended daily values per cup. Most of the fat in oats are healthier unsaturated fats.

Oats are cholesterol free and trans-fat free.

  • Total fat: 10.8 g
  • Saturated fat: 1.9 g
  • Monounsaturated fat: 3.4 g
  • Polyunsaturated fat: 4 g
There is no significant amounts of cholesterol or trans fat in oats.

Omega-3 and Omega-6 in Oats

Oats are a source of healthy omega-3 fatty acids, containing a total of 0.17 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.17 g
Also a good source of omega-6 fatty acids, every cup of oats contain a total of 3.8 grams of omega-6. In addition, a large portion of the omega-6 in oats come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 3.78 g
The omega-6 to omega-3 ratio in oats is 22.2: 1.

Calories Similar to Oats

Some other grains or pasta with similar calories to oats by weight:

Protein in Oats

An excellent source of protein, a single cup of Oats contains 53% of recommended daily values or 26.3 grams of protein. In addition, oats are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 26.35 g
  • Tryptophan: 0.37 g
  • Threonine: 0.9 g
  • Isoleucine: 1.08 g
  • Leucine: 2 g
  • Lysine: 1.09 g
  • Methionine: 0.49 g
  • Phenylalanine: 1.4 g
  • Valine: 1.46 g
  • Histidine: 0.63 g

Protein Similar to Oats

Some other grains or pasta with similar amounts of protein to oats by weight:
image of oats

Vitamins and Minerals in Oats

An good source of many nutrients, oats contain abundant amounts of calcium, iron, magnesium, potassium and thiamin. In fact, a single cup of oats contains 108% of recommended daily values or 1.2 milligrams of thiamin. Also an excellent source of magnesium, a single cup of oats contains 89% of recommended daily values or 276.1 milligrams of magnesium.

Vitamins in oats (1 cup):
  • Thiamin: 1.2 mg
  • Riboflavin: 0.2 mg
  • Niacin: 1.5 mg
  • Vitamin b6: 0.2 mg
  • Folate: 87.4 ug
Minerals in oats (1 cup):
  • Calcium: 84.2 mg
  • Potassium: 669.2 mg
  • Iron: 7.4 mg
  • Magnesium: 276.1 mg
  • Zinc: 6.2 mg
  • Phosphorus: 815.9 mg
  • Copper: 1 mg
  • Manganese: 7.7 mg
There is no significant amounts of selenium, choline, vitamin a, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in oats.

Similar to Oats for Thiamin (Vit B1)

Here are some other grains or pasta with similarly abundant amounts of thiamin (Vit B1) to oats:

Oats Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Oats in Cooking

Oats are in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of oats.

Friends and Relatives of Oats

Foods commonly cooked with oats: Other similar relatives:

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