Oats (Includes foods for USDA's Food Distribution Program)

1 cup (156 g): 607 kcal, 26.3 g protein, 103.4 g carbohydrate and 10.8 g fat.

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Nutrition Facts

Serving size1 cup (156 g)

Amount per serving

Calories610

% Daily Value*

Total Fat 11g	14%
Saturated Fat 2g	9%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 103g	38%
Dietary Fiber 17g	59%
Total Sugars —
Includes Added Sugars —
Protein 26g	53%
Vitamin D 0mcg	0%
Calcium 80mg	6%
Iron 7.4mg	40%
Potassium 670mg	15%

* The % Daily Value (DV) 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (156 g) gives you

High in Protein (53% DV), Dietary fiber (59% DV), Iron (41% DV), Magnesium (66% DV), Phosphorus (65% DV), Zinc (56% DV), Copper (109% DV), Manganese (333% DV), Thiamin (B1) (99% DV), Pantothenic acid (B5) (42% DV), Folate (22% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

17% protein · 67% carbohydrate · 16% fat

Protein: 26 g 17%
Carbs: 103 g 67%
Fat: 11 g 16%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 14% of foods
Protein: more than 66% of foods
Total fat: less than 42% of foods
Carbohydrate: more than 90% of foods
Dietary fiber: more than 97% of foods
Sodium: less than 94% of foods

All nutrients (48)

Amounts for 1 cup (156 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	607 kcal	389 kcal
Protein	26.3 g	16.9 g	53%
Carbohydrate	103 g	66.3 g	38%
Dietary fiber	16.5 g	10.6 g	59%
Water	12.8 g	8.22 g

Fats and fatty acids (5)
Nutrient	Portion	100 g	% DV
Total fat	10.8 g	6.9 g	14%
Saturated fat	1.9 g	1.22 g	9%
Monounsaturated fat	3.4 g	2.18 g
Polyunsaturated fat	3.95 g	2.54 g
Cholesterol	0 mg	0 mg	0%

Minerals (9)
Nutrient	Portion	100 g	% DV
Calcium	84.2 mg	54 mg	6%
Iron	7.36 mg	4.72 mg	41%
Magnesium	276 mg	177 mg	66%
Phosphorus	816 mg	523 mg	65%
Potassium	669 mg	429 mg	14%
Sodium	3.12 mg	2 mg	0%
Zinc	6.19 mg	3.97 mg	56%
Copper	0.977 mg	0.626 mg	109%
Manganese	7.67 mg	4.92 mg	333%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	1.19 mg	0.763 mg	99%
Riboflavin (B2)	0.217 mg	0.139 mg	17%
Niacin (B3)	1.5 mg	0.961 mg	9%
Pantothenic acid (B5)	2.1 mg	1.35 mg	42%
Vitamin B6	0.186 mg	0.119 mg	11%
Folate	87.4 mcg	56 mcg	22%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.365 g	0.234 g
Threonine	0.897 g	0.575 g
Isoleucine	1.08 g	0.694 g
Leucine	2 g	1.28 g
Lysine	1.09 g	0.701 g
Methionine	0.487 g	0.312 g
Cystine	0.636 g	0.408 g
Phenylalanine	1.4 g	0.895 g
Tyrosine	0.894 g	0.573 g
Valine	1.46 g	0.937 g
Arginine	1.86 g	1.19 g
Histidine	0.632 g	0.405 g
Alanine	1.37 g	0.881 g
Aspartic acid	2.26 g	1.45 g
Glutamic acid	5.79 g	3.71 g
Glycine	1.31 g	0.841 g
Proline	1.46 g	0.934 g
Serine	1.17 g	0.75 g

Other (1)
Nutrient	Portion	100 g	% DV
Alcohol	0 g	0 g

In basalfit recipes

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Sources

USDA FoodData Central record 169705(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.