How many calories are in oat grain?
Oat grain (1 cup, 156 g) has 607 calories. 100 g has 389 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 610.
Nutrition database · Grains, rice and pasta
Oat Grain Nutrition Facts
Oat grain (1 cup, 156 g) has 607 calories, 26.3 g protein, 103.4 g carbohydrate and 10.8 g fat, according to USDA FoodData Central. 100 g has 389 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Oat Grain Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup (156 g)
At a glance
- Calories
- 607
- Protein
- 26.3 g · 53%
- Total carbohydrate
- 103.4 g · 38%
- Total fat
- 10.8 g · 14%
- Dietary fiber
- 16.5 g · 59%
- Total sugars
- –
- Sodium
- 3.1 mg · 0%
Opens the free label generator with this amount of oat grain already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 607 | 389 | |
| Total fat | 10.8 g | 14% | 6.9 g |
| Saturated fat | 1.9 g | 9% | 1.22 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 3.4 g | 2.18 g | |
| Polyunsaturated fat | 4 g | 2.54 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 3.1 mg | 0% | 2 mg |
| Total carbohydrate | 103.4 g | 38% | 66.3 g |
| Dietary fiber | 16.5 g | 59% | 10.6 g |
| Total sugars | not reported | ||
| Added sugars | 0 g | 0% | 0 g |
| Protein | 26.3 g | 16.9 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | not reported | ||
| Vitamin K | not reported | ||
| Thiamin (B1) | 1.2 mg | 99% | 0.76 mg |
| Riboflavin (B2) | 0.22 mg | 17% | 0.14 mg |
| Niacin (B3) | 1.5 mg | 9% | 0.96 mg |
| Vitamin B6 | 0.19 mg | 11% | 0.12 mg |
| Folate (DFE) | 87 mcg | 22% | 56 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | not reported | ||
| Minerals | |||
| Calcium | 84 mg | 6% | 54 mg |
| Iron | 7.4 mg | 41% | 4.72 mg |
| Potassium | 669 mg | 14% | 429 mg |
| Magnesium | 276 mg | 66% | 177 mg |
| Phosphorus | 816 mg | 65% | 523 mg |
| Zinc | 6.2 mg | 56% | 3.97 mg |
| Copper | 0.98 mg | 109% | 0.63 mg |
| Manganese | 7.7 mg | 333% | 4.92 mg |
| Selenium | not reported | ||
| Other | |||
| Water | 12.8 g | 8.22 g | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Oat Grain nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 156 g | 607 | 103.4 g | 26.3 g | 10.8 g | 16.5 g | – |
| 100 g | 100 g | 389 | 66.3 g | 16.9 g | 6.9 g | 10.6 g | – |
| 1 oz | 28.4 g | 110 | 18.8 g | 4.8 g | 2 g | 3 g | – |
How much manganese is in oat grain?
Oat grain (1 cup, 156 g) has 7.7 mg of manganese, 333% of the Daily Value. 100 g has 4.92 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much copper is in oat grain?
Oat grain (1 cup, 156 g) has 0.98 mg of copper, 109% of the Daily Value. 100 g has 0.63 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Oat Grain nutrition per 100 grams
100 g of oat grain has 389 calories, 16.9 g protein, 66.3 g carbohydrate, 10.6 g fiber and 6.9 g fat.
Where the calories in oat grain come from
About 67% of the calories in oat grain come from carbohydrate, 16% from fat and 17% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Oat Grain nutrition label for Canada, the EU and the UK
The same serving of oat grain, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (156g) / pour 1 cup (156g)
Calories
610
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 11 g | 14 % |
| Saturated / Saturés | 1.9 g + Trans 0 g | 9 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 103 g | 38 % |
| Fibre / Fibres | 17 g | 59 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 26 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 84 mg | 6 % |
| Iron / Fer | 7 mg | 41 % |
| Potassium | 669 mg | 20 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 1628 kJ / 389 kcal |
| Fat | 6.9 g |
| of which saturates | 1.2 g |
| Carbohydrate | 66 g |
| of which sugars | 0.0 g |
| Protein | 17 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 156g | %RI* | |
|---|---|---|---|
| Energy | 1628 kJ 389 kcal |
2539 kJ 607 kcal |
30% |
| Fat | 6.9g | 11g | 15% |
| of which saturates | 1.2g | 1.9g | 9.5% |
| Carbohydrate | 66g | 103g | 40% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 11g | 17g | - |
| Protein | 17g | 26g | 53% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about oat grain
How many calories are in oat grain?
Oat grain (1 cup, 156 g) has 607 calories. 100 g has 389 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 610.
How many calories are in 100 g of oat grain?
100 g of oat grain has 389 calories, 16.9 g protein, 66.3 g carbohydrate and 6.9 g fat.
How much protein is in oat grain?
Oat grain (1 cup, 156 g) has 26.3 g protein, 53% of the 50 g Daily Value. 100 g has 16.9 g.
What is a serving of oat grain?
This page defaults to 1 cup (156 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for oat grain.
Can I use oat grain in a Nutrition Facts label calculation?
Yes. Open the generator with oat grain added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with oat grain
- Oats153 cal per 1/2 cup
- Quaker Organic Instant Oatmeal150 cal per 1 packet
- Quaker Weight Control Banana Bread Oatmeal162 cal per 1 packet (1 NLEA serving)
- Quaker Weight Control Cinnamon Oatmeal162 cal per 1 packet (1 NLEA serving)
- Quaker Weight Control Maple Oatmeal162 cal per 1 packet (1 NLEA serving)
More in Grains, rice and pasta
Tools and guides for labeling oat grain
If you make and sell a product that contains oat grain, these free tools cover the next steps.
- Nutrition Facts label generatorAdd oat grain and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare oat grain with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169705: "Oats (Includes foods for USDA's Food Distribution Program)". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with oat grain
Add oat grain and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.