We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Nutritional Profile of Raw Oats - Care Omnia Nutrition
We got 38 nutritional values in our nutrition profile for Raw Oats.
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks well (Top 250) for two nutrients.
These are
- Fiber, total dietary (Carbohydrates)
- Magnesium, Mg (Minerals)
Also, when compared to all foods, it ranks moderately (Top 500) for 11 additional nutrients.
With the highest ranking of them being
- Folate, food (Water-soluble Vitamins)
- Phosphorus, P (Minerals)
- Kcal (Energy) (Other)
- Carbohydrates, by difference (Carbohydrates)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Cereal Grains and Pasta) shows that it ranks notably well (Top 25) for six nutrients.
Most notable of them being
- Zinc, Zn (Minerals)
- Kcal (Energy) (Other)
- Phosphorus, P (Minerals)
- Magnesium, Mg (Minerals)
Additionally, a comparison to foods in the same category shows that it ranks high (Top 50) for 11 additional nutrients.
With the highest ranking of them being
- Protein (Protein)
- Selenium, Se (Minerals)
- Potassium, K (Minerals)
- Iron, Fe (Minerals)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Raw Oats
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Raw Oats
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Raw Oats
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Raw Oats
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Raw Oats
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Raw Oats
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Raw Oats
In food category: Cereal Grains and Pasta
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 67.7 g | 19.2 g | 67 | 313 |
| Fiber, total dietary | 10.1 g | 2.9 g | 21 | 146 |
| Sugars (Total incl. NLEA) | 990 mg | 280.7 mg | 95 | 1577 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 2 g | 561.3 mg | 53 | 1567 |
| Fatty Acids, total polyunsaturated | 2.3 g | 652 mg | 46 | 1047 |
| Fatty Acids, total saturated | 1.1 g | 314.7 mg | 85 | 1804 |
| Total Lipid (Fat) | 6.5 g | 1.8 g | 54 | 1097 |
| Saturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Lauric Acid (12:0) | 20 mg | 5.7 mg | 48 | 690 |
| Myristic Acid (14:0) | 10 mg | 2.8 mg | 81 | 1140 |
| Palmitic Acid (16:0) | 940 mg | 266.5 mg | 52 | 1353 |
| Stearic Acid (18:0) | 60 mg | 17 mg | 129 | 1631 |
| Monounsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 2 g | 558.5 mg | 55 | 1530 |
| Palmitoleic Acid (16:1) | 10 mg | 2.8 mg | 79 | 973 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 2.2 g | 623.7 mg | 44 | 974 |
| Linolenic Acid (18:3) | 100 mg | 28.3 mg | 89 | 856 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 13.2 g | 3.7 g | 27 | 522 |
| Water-soluble Vitamins (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 32 µg | 9.1 µg | 99 | 423 |
| Folate, food | 32 µg | 9.1 µg | 39 | 257 |
| Folate, total | 32 µg | 9.1 µg | 79 | 355 |
| Niacin | 1.1 mg | 317.5 µg | 192 | 1520 |
| Riboflavin | 155 µg | 43.9 µg | 85 | 656 |
| Thiamin | 460 µg | 130.4 µg | 43 | 428 |
| Vitamin B6 | 100 µg | 28.3 µg | 119 | 881 |
| Fat-soluble Vitamins (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 420 µg | 119.1 µg | 74 | 601 |
| Lutein + Zeaxanthin | 180 µg | 51 µg | 57 | 854 |
| Phylloquinone | 2 µg | 0.6 µg | 72 | 905 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 52 mg | 14.7 mg | 44 | 495 |
| Copper, Cu | 391 µg | 110.8 µg | 36 | 467 |
| Iron, Fe | 4.3 mg | 1.2 mg | 32 | 497 |
| Magnesium, Mg | 138 mg | 39.1 mg | 20 | 182 |
| Phosphorus, P | 410 mg | 116.2 mg | 19 | 259 |
| Potassium, K | 362 mg | 102.6 mg | 31 | 536 |
| Selenium, Se | 28.9 µg | 8.2 µg | 30 | 402 |
| Sodium, Na | 6 mg | 1.7 mg | 167 | 1148 |
| Zinc, Zn | 3.6 mg | 1 mg | 11 | 549 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 40.4 mg | 11.5 mg | 24 | 752 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 10.8 g | 3.1 g | 228 | 2158 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 379 kcal | 107.4 kcal | 14 | 309 |
Foods Available Online
We searched Amazon for "Oats" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Raw Oats
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Cup | 81.0 g | 2.9 oz |
6 Similar Cereal Grains or Pasta
Explore the nutrient content of similar cereal grains and pasta below by clicking on their names.
Similar Cereal Grains and Pasta 1 - 6
Click on a food to explore all of the nutrients it contains.
| Buckwheat Groats | No of Nutrients |
(Made With Fat) | 47 |
(Made Without Fat) | 41 |
(Unspecified If Cooking Fat Added) | 41 |
| 67 | |
| Dry Buckwheat Groats | No of Nutrients |
| 60 | |
| Oats | No of Nutrients |
(Includes USDA Food Distr. Program) | 54 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
