Grains and PseudograinsBasic Food

Oats

Oat groats · Dry or uncooked

Nutrition overview

1 serving · 40 g · Oat groats · Dry or uncooked

Oats provides 152 calories, 5.0 g protein, 27.3 g carbs, and 3.9 g fat per 1 serving · 40 g.

152

calories

Protein

5.0g

Carbs

27.3g

Fat

3.9g

Complete nutrition

Nutrient	Amount
Macronutrients
Protein	5.0 g
Total fat	3.9 g
Total carbohydrate (by difference)	27.3 g
Dietary fiber	3.4 g
Total sugars	0.5 g
Minerals
Calcium	14.8 mg
Iron	1.56 mg
Magnesium	46.8 mg
Phosphorus	122.0 mg
Potassium	124.0 mg
Sodium	1.6 mg
Zinc	0.92 mg
Copper	0.23 mg
Manganese	1.23 mg
Selenium	6.8 mcg
Vitamins
Vitamin A, RAE	0.4 mcg
Vitamin C	0.0 mg
Vitamin D (D2 + D3)	0.0 mcg
Vitamin E (alpha-tocopherol)	0.2 mg
Vitamin K1 (phylloquinone)	0.0 mcg
Thiamin (B1)	0.12 mg
Riboflavin (B2)	0.00 mg
Niacin (B3)	0.48 mg
Pantothenic acid (B5)	0.33 mg
Vitamin B6	0.08 mg
Folate, DFE	6.8 mcg
Vitamin B12	0.0 mcg
Other essential nutrient
Choline, total	12.7 mg

Practical calorie guide

1/2 cup dry of oats (40 g) has 152 calories.

Serving	Weight	Calories	Protein	Carbs	Fat
¼ serving	10 g	38	1.3 g	6.8 g	1.0 g
½ serving	20 g	76	2.5 g	13.6 g	2.0 g
1 serving	40 g	152	5.0 g	27.3 g	3.9 g
2 servings	80 g	304	10.0 g	54.6 g	7.8 g

Compare the default source-backed serving for each available variety or preparation.

Variety or preparation	Serving	Per serving	Per 100 g
Oat groats · Dry or uncooked	1/2 cup dry · 40 g	152 cal	380 cal
Rolled oats · As sold	1/2 cup dry · 40 g	152 cal	379 cal
Rolled oats · Cooked with water	1/2 cup cooked · 242.5 g	155 cal	64 cal
Steel-cut oats · As sold	1/4 cup dry · 40 g	152 cal	379 cal

Nutrition records and methodology

Primary calorie record

Oats, hulled, uncooked

Australian Food Composition Database

Record F006136 · 100% match

Contributing sources

Australian Food Composition Database
Food Standards Australia New Zealand · Release 3
Open source
Basic Foods whole-catalog profile completion calculations V2.5
Basic Foods database project · whole-catalog-completion-v2.5.1-tiered · Project-generated calculation artifact; direct and donor evidence retain their own licenses

Detailed source and derivation status is retained for every nutrient in this profile.

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