Oats (Includes foods for USDA's Food Distribution Program)
FDC ID: 169705
At a glance
Oats (Includes foods for USDA's Food Distribution Program) is a high-calorie food in the Cereal Grains and Pasta category, providing 389 kcal per 100g. Each 100g supplies 16.9g of protein, 6.9g of fat, 66.3g of carbohydrates. It is an especially good source of manganese (214% of the Daily Value), copper (70% of the Daily Value), thiamin (64% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
389
kcal
Protein
16.9
g
Total Fat
6.9
g
Total Carbohydrate
66.3
g
Dietary Fiber
10.6
g
Nutrition profile of Oats (Includes foods for USDA's Food Distribution Program)
Oats (Includes foods for USDA's Food Distribution Program) provides about 389 kcal per 100g, a high energy density. Nutritionally it is high in protein, carbohydrate-dense.
Key nutrients and what they do
- Manganese 214%supports bone formation and enzymes in carbohydrate/fat metabolism
- Copper 70%aids iron use and the formation of red blood cells and collagen
- Thiamin 64%helps convert carbohydrates into energy and supports nerve function
- Magnesium 42%supports hundreds of enzyme reactions, energy metabolism and muscle function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people on carb-heavy diets or who tire easily
- ✓people focused on energy metabolism and muscle condition
- ✓people concerned about digestion or blood-sugar balance
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 389 kcal | 110 kcal |
| Protein | 16.9 g | 4.8 g |
| Fat | 6.9 g | 2.0 g |
| Carbs | 66.3 g | 18.8 g |
| Fiber | 10.6 g | 3.0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Cereal Grains and Pasta Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 389 kcal | 19.5% | |
| Water | 8.22 g | — | |
| Protein | 16.89 g | 33.8% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 6.90 g | 8.8% | |
| Total Carbohydrate | 66.27 g | 24.1% | |
| Dietary Fiber | 10.60 g | 37.9% | |
| Sodium | 2 mg | 0.1% | |
| Potassium | 429 mg | 9.1% | |
| Calcium | 54 mg | 4.2% | |
| Magnesium | 177 mg | 42.1% | |
| Phosphorus | 523 mg | 41.8% | |
| Iron | 4.72 mg | 26.2% | |
| Zinc | 3.97 mg | 36.1% | |
| Copper | 0.63 mg | 69.6% | |
| Manganese | 4.92 mg | 213.7% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Thiamin | 0.76 mg | 63.6% | |
| Riboflavin | 0.14 mg | 10.7% | |
| Niacin | 0.96 mg | 6.0% | |
| Vitamin B6 | 0.12 mg | 7.0% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 56 μg | 14.0% | |
| Pantothenic Acid | 0 mg | 0.0% |
Frequently Asked Questions
How many calories are in Oats (Includes foods for USDA's Food Distribution Program) per 100g?
Oats (Includes foods for USDA's Food Distribution Program) has 389 kcal (calories) per 100g.
What are the macros in Oats (Includes foods for USDA's Food Distribution Program)?
Per 100g, Oats (Includes foods for USDA's Food Distribution Program) provides 16.9g protein, 6.9g fat, 66.3g carbohydrates.
Is Oats (Includes foods for USDA's Food Distribution Program) high in protein?
Yes — Oats (Includes foods for USDA's Food Distribution Program) provides 16.9g of protein per 100g, which makes it a practical protein source.
What vitamins and minerals does Oats (Includes foods for USDA's Food Distribution Program) provide?
Per 100g, Oats (Includes foods for USDA's Food Distribution Program) is a notable source of Manganese (about 214% of the Daily Value), Copper (about 70% of the Daily Value), Thiamin (about 64% of the Daily Value).
What is the source of this nutrition data for Oats (Includes foods for USDA's Food Distribution Program)?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)