How many calories are in oats?

1 cup (156 g): 607 calories; protein: 26.3 g, carbohydrates: 103 g, fat: 10.8 g.

How much protein is in oats?

16.9 g per 100 g. Its estimated share of calories is 17%, using 4 kcal per gram of protein.

How many net carbs are in oats?

55.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Oats

USDA name: Oats (Includes foods for Usda's Food Distribution Program)

607 calories in 1 cup (156 g). Per 100 g, protein: 16.9 g, carbohydrates: 66.3 g, fat: 6.9 g.

Serving

= 156 g

Oats, 1 cup

607 calories

Protein: 26.3 g
Carbs: 103 g
Fat: 10.8 g
Fiber: 16.5 g
Sugars: —

Nutrition Facts

Serving size1 cup (156 g)

Amount per serving
Calories607

% Daily Value*

Total Fat 10.8 g14%

Saturated Fat 1.9 g9%

Cholesterol 0 mg0%

Sodium 3.1 mg0%

Total Carbohydrate 103 g38%

Dietary Fiber 16.5 g59%

Protein 26.3 g

Vitamin D 0 mcg0%

Calcium 84.2 mg6%

Iron 7.4 mg41%

Potassium 669 mg14%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

Thiamin (B1)99% 1.2 mg
Pantothenic acid (B5)42% 2.1 mg
Folate22% 87.4 µg
Riboflavin (B2)17% 0.22 mg
Vitamin B611% 0.19 mg
Niacin (B3)9% 1.5 mg

Little or none: Vitamin A, Vitamin B12, Vitamin C, Vitamin D.

minerals

% of the Daily Value in this serving

Manganese333% 7.7 mg
Copper109% 0.98 mg
Magnesium66% 276 mg
Phosphorus65% 816 mg
Zinc56% 6.2 mg
Iron41% 7.4 mg
Potassium14% 669 mg
Calcium6% 84.2 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

Glutamic acid5.8 g
Aspartic acid2.3 g
Leucine•2 g
Arginine1.9 g
Valine•1.5 g
Proline1.5 g
Phenylalanine•1.4 g
Alanine1.4 g
Glycine1.3 g
Serine1.2 g
Lysine•1.1 g
Isoleucine•1.1 g
Threonine•0.9 g
Tyrosine0.89 g
Cystine0.64 g
Histidine•0.63 g
Methionine•0.49 g
Tryptophan•0.37 g

How it compares

Against other records in Cereal Grains and Pasta, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

Calories
Higher than 98%
Same value as 0 of 221 other records.
leastmost
Protein
Higher than 98%
Same value as 0 of 221 other records.
leastmost
Total fat
Higher than 95%
Same value as 0 of 221 other records.
leastmost
Potassium
Higher than 90%
Same value as 0 of 223 other records.
leastmost
Calcium
Higher than 88%
Same value as 0 of 223 other records.
leastmost
Fiber
Higher than 85%
Same value as 2 of 192 other records.
leastmost

Questions

How many calories are in oats?: 1 cup (156 g): 607 calories; protein: 26.3 g, carbohydrates: 103 g, fat: 10.8 g.
How much protein is in oats?: 16.9 g per 100 g. Its estimated share of calories is 17%, using 4 kcal per gram of protein.
How many net carbs are in oats?: 55.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

All 65 reported nutrients, per 100 g+

Water	8.2 g
Energy	389 kcal
Energy	1,628 kj
Protein	16.9 g
Total lipid (fat)	6.9 g
Ash	1.7 g
Carbohydrate, by difference	66.3 g
Fiber, total dietary	10.6 g
Calcium, Ca	54 mg
Iron, Fe	4.7 mg
Magnesium, Mg	177 mg
Phosphorus, P	523 mg
Potassium, K	429 mg
Sodium, Na	2 mg
Zinc, Zn	4 mg
Copper, Cu	0.63 mg
Manganese, Mn	4.9 mg
Vitamin C, total ascorbic acid	0 mg
Thiamin	0.76 mg
Riboflavin	0.14 mg
Niacin	0.96 mg
Pantothenic acid	1.3 mg
Vitamin B-6	0.12 mg
Folate, total	56 µg
Folic acid	0 µg
Folate, food	56 µg
Folate, DFE	56 µg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	0 µg
Retinol	0 µg
Vitamin A, IU	0 iu
Vitamin D (D2 + D3), International Units	0 iu
Vitamin D (D2 + D3)	0 µg
Fatty acids, total saturated	1.2 g
SFA 12:0	0.024 g
SFA 14:0	0.015 g
SFA 16:0	1 g
SFA 18:0	0.065 g
Fatty acids, total monounsaturated	2.2 g
MUFA 16:1	0.013 g
MUFA 18:1	2.2 g
Fatty acids, total polyunsaturated	2.5 g
PUFA 18:2	2.4 g
PUFA 18:3	0.11 g
Cholesterol	0 mg
Tryptophan	0.23 g
Threonine	0.57 g
Isoleucine	0.69 g
Leucine	1.3 g
Lysine	0.7 g
Methionine	0.31 g
Cystine	0.41 g
Phenylalanine	0.9 g
Tyrosine	0.57 g
Valine	0.94 g
Arginine	1.2 g
Histidine	0.41 g
Alanine	0.88 g
Aspartic acid	1.4 g
Glutamic acid	3.7 g
Glycine	0.84 g
Proline	0.93 g
Serine	0.75 g
Alcohol, ethyl	0 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169705, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.