Oats Nutrition Facts: Calories, Macros & Label
Oats has 307 calories, 10.7 g protein, 5.3 g fat and 54.8 g carbs per 1 cup — full USDA nutrition data with %DV, per-100 g values, and the FDA label below.
The FDA Nutrition Facts label for oats
This is what oats looks like on an actual FDA Nutrition Facts panel: one serving of 1 cup (81 g), with every value rounded exactly as 21 CFR 101.9 requires — the same rounding a compliance reviewer checks. Nutrient data is USDA FoodData Central (SR Legacy, FDC ID 173904: Cereals, oats, regular and quick, not fortified, dry).
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Oats nutrition facts per serving and per 100 g
| Nutrient | Per 1 cup | % DV* | Per 100 g |
|---|---|---|---|
| Calories | 310 | — | 379 |
| Total Fat | 5g | 7% | 6.5g |
| Saturated Fat | 1g | 5% | 1.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg | 0% | 0mg |
| Sodium | 0mg | 0% | 6mg |
| Total Carbohydrate | 55g | 20% | 67.7g |
| Dietary Fiber | 8g | 29% | 10.1g |
| Total Sugars | less than 1g | — | 1g |
| Added Sugars | 0g | 0% | 0g |
| Protein | 11g | — | 13.2g |
| Vitamin D | 0mcg | 0% | 0mcg |
| Calcium | 40mg | 3% | 52mg |
| Iron | 3.5mg | 19% | 4.3mg |
| Potassium | 290mg | 6% | 362mg |
* Percent Daily Values are based on a 2,000-calorie diet (FDA adult reference values). Per-serving values use the FDA's label rounding rules; per-100 g values are the unrounded USDA amounts.
Macronutrient breakdown
By calories, oats is 15% fat, 71% carbohydrate and 14% protein (Atwater 9/4/4 factors, per 1 cup). Of the 54.8 g of carbohydrate, 0.8 g is sugars and 8.2 g is dietary fiber.
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Oats nutrition FAQ
How many calories are in oats? Oats has 307 calories per 1 cup and 379 calories per 100 g, based on USDA data (Cereals, oats, regular and quick, not fortified, dry).
How much protein is in oats? Oats has 10.7 g of protein per 1 cup, with 5.3 g of total fat and 54.8 g of carbohydrates.
Is oats high in sodium? Oats has 4.9 mg of sodium per 1 cup (0% of the Daily Value) — the FDA treats 5% DV or less as low.
What is the serving size for oats? These values use 1 cup (81 g) — the standard USDA household measure. The per-100 g column converts to any portion.
Related foods
Bacon · Jasmine Rice · Ground Beef · Russet Potato · White Rice · Basmati Rice
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Source: USDA FoodData Central, SR Legacy release (public domain). FDC ID 173904 — Cereals, oats, regular and quick, not fortified, dry. Serving: 1 cup = 81 g (USDA household measure).
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