Oats - nutritional value information and benefits
per 100g, % - from average daily nutrient intake
16%
389 kcal
Calories
22%
17 g
Protein
21%
66 g
Carbohydrate
8%
7 g
Fat (lipid)
General nutrients
Water 8.22 g
-
Calories 389.00 kcal
16%
Protein 16.89 g
22%
Fat (lipid) 6.90 g
8%
Ash 1.72 g
-
Carbohydrate 66.27 g
21%
Fiber 10.60 g
-
Minerals
Calcium, Ca 54.00 mg
5%
Iron, Fe 4.72 mg
47%
Magnesium, Mg 177.00 mg
44%
Phosphorus, P 523.00 mg
74%
Potassium, K 429.00 mg
9%
Sodium, Na 2.00 mg
0%
Zinc, Zn 3.97 mg
36%
Copper, Cu 0.63 mg
69%
Manganese, Mn 4.92 mg
213%
Vitamins (fat-soluble)
Vitamin A 0.00 mcg
0%
Retinol 0.00 mcg
0%
Vitamin D (D2 + D3), IU 0.00 iu
0%
Vitamin D (D2 + D3) 0.00 mcg
0%
Vitamins (water-soluble)
Vitamin C, total ascorbic acid 0.00 mg
0%
Thiamin 0.76 mg
63%
Riboflavin 0.14 mg
10%
Niacin 0.96 mg
6%
Pantothenic acid 1.35 mg
26%
Vitamin B-6 0.12 mg
9%
Folate, total 56.00 mcg
14%
Folic acid 0.00 mcg
-
Folate, food 56.00 mcg
14%
Folate, DFE 56.00 mcg
14%
Vitamin B-12 0.00 mcg
0%
Vitamin B-12, added 0.00 mcg
-
Amino acids
Tryptophan 0.23 g
29%
Threonine 0.58 g
23%
Isoleucine 0.69 g
34%
Leucine 1.28 g
27%
Lysine 0.70 g
17%
Methionine 0.31 g
17%
Cystine 0.41 g
22%
Phenylalanine 0.90 g
20%
Tyrosine 0.57 g
13%
Valine 0.94 g
37%
Arginine 1.19 g
19%
Histidine 0.41 g
19%
Alanine 0.88 g
13%
Aspartic acid 1.45 g
11%
Glutamic acid 3.71 g
27%
Glycine 0.84 g
24%
Proline 0.93 g
20%
Serine 0.75 g
9%
Saturated fatty acids
Saturated fatty acids (SFA) 1.22 g
Lauric acid, SFA 12:0 0.02 g
Myristic acid, SFA 14:0 0.02 g
Palmitic acid, SFA 16:0 1.03 g
Stearic acid, SFA 18:0 0.07 g
Monounsaturated fatty acids
Monounsaturated fatty acids (MUFA) 2.18 g
Palmitoleic acid, MUFA 16:1, ω−7 0.01 g
Oleic acid, MUFA 18:1, ω−9 2.17 g
Polyunsaturated fatty acids
Polyunsaturated fatty acids (PUFA) 2.54 g
Linoleic acid, PUFA 18:2, ω-6 2.42 g
Linolenic acid, PUFA 18:3 0.11 g
Sterols
Cholesterol 0.00 mg
Other
Alcohol, ethyl 0.00 g