Raw oats

USDA name: Oats, raw

303 calories in 1 cup (80 g). Per 100 g, protein: 13.2 g, carbohydrates: 67.7 g, fat: 6.5 g.

Serving
1
= 80 g
303KCAL

Raw oats, 1 cup

303 calories

Protein
10.5 g
Carbs
54.2 g
Fat
5.2 g
Fiber
8.1 g
Sugars
0.79 g

Nutrition Facts

Serving size1 cup (80 g)
Amount per serving
Calories303
% Daily Value*
Total Fat 5.2 g7%
Saturated Fat 0.89 g4%
Cholesterol 0 mg0%
Sodium 4.8 mg0%
Total Carbohydrate 54.2 g20%
Dietary Fiber 8.1 g29%
Total Sugars 0.79 g
Protein 10.5 g
Vitamin D 0 mcg0%
Calcium 41.6 mg3%
Iron 3.4 mg19%
Potassium 290 mg6%

* 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)31% 0.37 mg
  • Riboflavin (B2)10% 0.12 mg
  • Folate6% 25.6 µg
  • Choline6% 32.3 mg
  • Niacin (B3)6% 0.9 mg
  • Vitamin B65% 0.08 mg
  • Vitamin E2% 0.34 mg
  • Vitamin K1% 1.6 µg

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

minerals

% of the Daily Value in this serving

  • Selenium42% 23.1 µg
  • Copper35% 0.31 mg
  • Zinc26% 2.9 mg
  • Magnesium26% 110 mg
  • Phosphorus26% 328 mg
  • Iron19% 3.4 mg
  • Potassium6% 290 mg
  • Calcium3% 41.6 mg

Little or none: Sodium.

How it compares

Against other records in Not included in a food category, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Fiber

    Higher than 92%

    Same value as 0 of 76 other records.

    leastmost

  • Iron

    Higher than 88%

    Same value as 0 of 76 other records.

    leastmost

  • Calories

    Higher than 80%

    Same value as 0 of 76 other records.

    leastmost

  • Carbohydrates

    Higher than 78%

    Same value as 0 of 76 other records.

    leastmost

  • Sodium

    Lower than 76%

    Same value as 3 of 76 other records.

    leastmost

  • Protein

    Higher than 74%

    Same value as 0 of 76 other records.

    leastmost

Questions

How many calories are in raw oats?
1 cup (80 g): 303 calories; protein: 10.5 g, carbohydrates: 54.2 g, fat: 5.2 g.
How much protein is in raw oats?
13.2 g per 100 g. Its estimated share of calories is 14%, using 4 kcal per gram of protein.
How many net carbs are in raw oats?
57.6 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water10.8 g
Energy379 kcal
Protein13.2 g
Total lipid (fat)6.5 g
Carbohydrate, by difference67.7 g
Fiber, total dietary10.1 g
Total Sugars0.99 g
Calcium, Ca52 mg
Iron, Fe4.3 mg
Magnesium, Mg138 mg
Phosphorus, P410 mg
Potassium, K362 mg
Sodium, Na6 mg
Zinc, Zn3.6 mg
Copper, Cu0.39 mg
Selenium, Se28.9 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.46 mg
Riboflavin0.15 mg
Niacin1.1 mg
Vitamin B-60.1 mg
Folate, total32 µg
Folic acid0 µg
Folate, food32 µg
Folate, DFE32 µg
Choline, total40.4 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin180 µg
Vitamin E (alpha-tocopherol)0.42 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)2 µg
Fatty acids, total saturated1.1 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00.02 g
SFA 14:00.01 g
SFA 16:00.94 g
SFA 18:00.06 g
Fatty acids, total monounsaturated2 g
MUFA 16:10.01 g
MUFA 18:12 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated2.3 g
PUFA 18:22.2 g
PUFA 18:30.1 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2708489, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.