Oats Nutrition Facts Label: Calories & Fiber
The FDA Nutrition Facts label for oats, drawn for 1 cup: 307 calories, 10.7 g protein, 5.3 g fat, 54.8 g carbs, with %DV. Plus Canada, EU and UK versions and a PNG download.
Oats Nutrition Facts label (FDA standard format)
This is the Nutrition Facts label for oats as the FDA specifies it: one serving of 1 cup (81 g), 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).
Making a product that contains oats? The free label generator builds this panel from your full recipe - every ingredient, correct serving size, ingredient statement and allergens included.
Free to use as a reference for a product made with oats. A label for sale needs your full recipe, serving size and ingredient statement, which the generator builds.
Oats nutrition label for Canada, the EU and the UK
The same 1 cup of oats, drawn by the site's Canadian, EU and UK renderers. Canada keeps a per-serving panel in English and French with its own Daily Values and folds trans fat into the saturated-fat row. The EU declaration is per 100 g only, states energy in kJ and kcal, and declares salt (sodium × 2.5) rather than sodium. The UK table is the EU layout as retained by the Food Information Regulations 2014, with the optional per-serving column and %RI. One recipe in the generator renders all of them from the same numbers.
| Fat / Lipides | 5 g | 7 % |
| Saturated / Saturés | 0.9 g + Trans 0 g | 5 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 55 g | 20 % |
| Fibre / Fibres | 8 g | 29 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 11 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 42 mg | 3 % |
| Iron / Fer | 4 mg | 19 % |
| Potassium | 293 mg | 9 % |
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
| Per 100g | |
|---|---|
| Energy | 1586 kJ / 379 kcal |
| Fat | 6.5 g |
| of which saturates | 1.1 g |
| Carbohydrate | 68 g |
| of which sugars | 1.0 g |
| Protein | 13 g |
| Salt | 0.0 g |
| Per 100g | Per 81g | %RI* | |
|---|---|---|---|
| Energy | 1586 kJ 379 kcal |
1284 kJ 307 kcal |
15% |
| Fat | 6.5g | 5.3g | 7.6% |
| of which saturates | 1.1g | 0.9g | 4.5% |
| Carbohydrate | 68g | 55g | 21% |
| of which sugars | 1.0g | 0.8g | <1% |
| Fibre | 10g | 8.2g | - |
| Protein | 13g | 11g | 21% |
| Salt | 0.02g | 0 gg | <1% |
What stands out in oats
Measured against the FDA's nutrient-content claim thresholds (21 CFR 101.54), oats is notable for:
- Fiber - 8g per 1 cup - 29% DV, enough to qualify as an excellent source (20% DV or more).
- Protein - 11g per 1 cup - 21% DV, enough to qualify as an excellent source (20% DV or more).
- Iron - 3.5mg per 1 cup - 19% DV, enough to qualify as a good source (10–19% DV).
These are the thresholds that decide whether a package may carry a claim like “good source of fiber”. The label generator applies the same rules to your own recipe.
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.
Compare it against other foods with the free food comparison tool, or analyze a whole recipe with the recipe nutrition calculator.
Oats nutrition FAQ
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Related foods
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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).