Oats nutrition facts

Oats (0.5 cup, 40.5 g) has 153 calories, 5.3 g protein, 4.1 g fiber, 2.6 g fat. It is an excellent source of manganese (64% DV), selenium (21% DV) and a good source of copper and thiamin.

Manganese 64% DV Selenium 21% DV Copper 18% DV Thiamin 16% DV Fiber 15% DV

#2 of 17 grains for manganese #1 of 17 grains for phosphorus #3 of 17 grains for magnesium #2 of 17 grains for thiamin #2 of 15 grains for fiber #2 of 17 grains for iron

Nutrition Facts

Serving size0.5 cup (40 g)

Calories153

Total Fat 2.6g3.4%

Saturated Fat 0.4g2.2%

Cholesterol 0mg0%

Sodium 2mg0.1%

Total Carbohydrate 27.4g10%

Dietary Fiber 4.1g15%

Total Sugars 0.4g

Protein 5.3g11%

Vitamin D 0µg0%

Calcium 21mg1.6%

Iron 1.7mg9.6%

Potassium 147mg3.1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 14%
■ Fat 15%
■ Carbohydrate 71%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.1

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 35 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in oats

Nutrient	Per 0.5 cup	% Daily Value
Macronutrients
Calories	153 kcal	7.7%
Protein	5.3 g	11%
Total fat	2.6 g	3.4%
Carbohydrate	27.4 g	10%
Fiber	4.1 g	15%
Sugars	0.4 g	no DV
Fats
Saturated fat	0.4 g	2.2%
Monounsaturated fat	0.8 g	no DV
Polyunsaturated fat	0.9 g	no DV
Omega-3 (ALA+EPA+DHA)	0.04 g	no DV
Omega-6 (linoleic)	0.89 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.19 mg	16%
Riboflavin (B2)	0.06 mg	4.8%
Niacin (B3)	0.5 mg	2.8%
Pantothenic acid (B5)	0.45 mg	9.1%
Vitamin B6	0.04 mg	2.4%
Folate (DFE)	13 µg	3.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.17 mg	1.1%
Vitamin D	0 µg	0%
Vitamin K	0.8 µg	0.7%
Choline	16 mg	3%
Minerals
Sodium	2 mg	0.1%
Calcium	21 mg	1.6%
Iron	1.7 mg	9.6%
Magnesium	56 mg	13%
Phosphorus	166 mg	13%
Potassium	147 mg	3.1%
Zinc	1.5 mg	13%
Copper	0.16 mg	18%
Manganese	1.47 mg	64%
Selenium	11.7 µg	21%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	73 µg	no DV
Other
Caffeine	0 mg	no DV
Water	4 g	no DV
Amino acids
Tryptophan	0.074 g	no DV
Threonine	0.155 g	no DV
Isoleucine	0.204 g	no DV
Leucine	0.397 g	no DV
Lysine	0.258 g	no DV
Methionine	0.084 g	no DV
Phenylalanine	0.269 g	no DV
Valine	0.279 g	no DV
Histidine	0.111 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	379 kcal	19%
Protein	13.2 g	26%
Total fat	6.5 g	8.4%
Carbohydrate	67.7 g	25%
Fiber	10.1 g	36%
Sugars	1 g	no DV
Fats
Saturated fat	1.1 g	5.6%
Monounsaturated fat	2 g	no DV
Polyunsaturated fat	2.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.1 g	no DV
Omega-6 (linoleic)	2.2 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.46 mg	38%
Riboflavin (B2)	0.15 mg	12%
Niacin (B3)	1.1 mg	7%
Pantothenic acid (B5)	1.12 mg	22%
Vitamin B6	0.1 mg	5.9%
Folate (DFE)	32 µg	8%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.42 mg	2.8%
Vitamin D	0 µg	0%
Vitamin K	2 µg	1.7%
Choline	40 mg	7.3%
Minerals
Sodium	6 mg	0.3%
Calcium	52 mg	4%
Iron	4.2 mg	24%
Magnesium	138 mg	33%
Phosphorus	410 mg	33%
Potassium	362 mg	7.7%
Zinc	3.6 mg	33%
Copper	0.39 mg	43%
Manganese	3.63 mg	158%
Selenium	28.9 µg	53%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	180 µg	no DV
Other
Caffeine	0 mg	no DV
Water	11 g	no DV
Amino acids
Tryptophan	0.182 g	no DV
Threonine	0.382 g	no DV
Isoleucine	0.503 g	no DV
Leucine	0.98 g	no DV
Lysine	0.637 g	no DV
Methionine	0.207 g	no DV
Phenylalanine	0.665 g	no DV
Valine	0.688 g	no DV
Histidine	0.275 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	107 kcal	5.4%
Protein	3.7 g	7.5%
Total fat	1.8 g	2.4%
Carbohydrate	19.2 g	7%
Fiber	2.9 g	10%
Sugars	0.3 g	no DV
Fats
Saturated fat	0.3 g	1.6%
Monounsaturated fat	0.6 g	no DV
Polyunsaturated fat	0.7 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	0.62 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.13 mg	11%
Riboflavin (B2)	0.04 mg	3.4%
Niacin (B3)	0.3 mg	2%
Pantothenic acid (B5)	0.32 mg	6.4%
Vitamin B6	0.03 mg	1.7%
Folate (DFE)	9 µg	2.3%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.12 mg	0.8%
Vitamin D	0 µg	0%
Vitamin K	0.6 µg	0.5%
Choline	11 mg	2.1%
Minerals
Sodium	2 mg	0.1%
Calcium	15 mg	1.1%
Iron	1.2 mg	6.7%
Magnesium	39 mg	9.3%
Phosphorus	116 mg	9.3%
Potassium	103 mg	2.2%
Zinc	1 mg	9.4%
Copper	0.11 mg	12%
Manganese	1.03 mg	45%
Selenium	8.2 µg	15%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	51 µg	no DV
Other
Caffeine	0 mg	no DV
Water	3 g	no DV
Amino acids
Tryptophan	0.052 g	no DV
Threonine	0.108 g	no DV
Isoleucine	0.143 g	no DV
Leucine	0.278 g	no DV
Lysine	0.181 g	no DV
Methionine	0.059 g	no DV
Phenylalanine	0.189 g	no DV
Valine	0.195 g	no DV
Histidine	0.078 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #173904 ("Cereals, oats, regular and quick, not fortified, dry").

Nutrients in oats, in detail

Fiber in oats

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Oats vs Quinoa

Frequently asked questions

How many calories are in oats?

Oats has 153 calories per 0.5 cup (40.5 g), or 379 calories per 100 g, according to USDA FoodData Central.

How much protein is in oats?

5.3 g of protein per 0.5 cup, which is 11% of the 50 g Daily Value.

What is oats rich in?

Per serving, oats is richest in Manganese at 64% of the Daily Value, Selenium (21%), Copper (18%), Thiamin (B1) (16%).

Is oats healthy?

By nutrient density, oats scores 33 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More grains

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.