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Nutritional Profile of Oats (Includes USDA Food Distr. Program)
We got 54 nutritional values in our nutrition profile for Oats (Includes USDA Food Distr. Program).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for two nutrients.
These are
- Manganese, Mn (Minerals)
- Cystine (Amino Acids)
Also, when compared to all foods, it ranks well (Top 250) for 15 additional nutrients.
With the highest ranking of them being
- Fiber, total dietary (Carbohydrates)
- KJ (Energy) (Other)
- Magnesium, Mg (Minerals)
- Phosphorus, P (Minerals)
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 great (Top 10) for 23 nutrients.
Most notable of them being
- Threonine (Amino Acids)
- Arginine (Amino Acids)
- Aspartic Acid (Amino Acids)
- Isoleucine (Amino Acids)
Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for eight additional nutrients.
With the highest ranking of them being
- Phosphorus, P (Minerals)
- Magnesium, Mg (Minerals)
- Potassium, K (Minerals)
- Thiamin (Water-soluble Vitamins)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Oats (Includes USDA Food Distr. Program)
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 Oats (Includes USDA Food Distr. Program)
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 Oats (Includes USDA Food Distr. Program)
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 Oats (Includes USDA Food Distr. Program)
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 Oats (Includes USDA Food Distr. Program)
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 Oats (Includes USDA Food Distr. Program)
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: Oats (Includes USDA Food Distr. Program)
In food category: Cereal Grains and Pasta
| Carbohydrates (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 66.3 g | 18.8 g | 69 | 329 |
| Fiber, total dietary | 10.6 g | 3 g | 19 | 141 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 2.2 g | 618 mg | 52 | 1518 |
| Fatty Acids, total polyunsaturated | 2.5 g | 720.1 mg | 41 | 997 |
| Fatty Acids, total saturated | 1.2 g | 345.9 mg | 74 | 1747 |
| Total Lipid (Fat) | 6.9 g | 2 g | 52 | 1059 |
| Saturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Lauric Acid (12:0) | 24 mg | 6.8 mg | 44 | 686 |
| Myristic Acid (14:0) | 15 mg | 4.3 mg | 76 | 1135 |
| Palmitic Acid (16:0) | 1 g | 292 mg | 49 | 1283 |
| Stearic Acid (18:0) | 65 mg | 18.4 mg | 127 | 1626 |
| Monounsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 2.2 g | 612.3 mg | 54 | 1482 |
| Palmitoleic Acid (16:1) | 13 mg | 3.7 mg | 76 | 970 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 2.4 g | 686.1 mg | 39 | 921 |
| Linolenic Acid (18:3) | 111 mg | 31.5 mg | 80 | 845 |
| Amino Acids (18) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Alanine | 881 mg | 249.8 mg | 6 | 242 |
| Arginine | 1.2 g | 337.4 mg | 3 | 192 |
| Aspartic Acid | 1.5 g | 411.1 mg | 3 | 244 |
| Cystine | 408 mg | 115.7 mg | 4 | 91 |
| Glutamic Acid | 3.7 g | 1.1 g | 22 | 271 |
| Glycine | 841 mg | 238.4 mg | 10 | 314 |
| Histidine | 405 mg | 114.8 mg | 6 | 620 |
| Isoleucine | 694 mg | 196.7 mg | 3 | 395 |
| Leucine | 1.3 g | 362.9 mg | 6 | 217 |
| Lysine | 701 mg | 198.7 mg | 5 | 417 |
| Methionine | 312 mg | 88.5 mg | 7 | 647 |
| Phenylalanine | 895 mg | 253.7 mg | 4 | 202 |
| Proline | 934 mg | 264.8 mg | 29 | 229 |
| Serine | 750 mg | 212.6 mg | 9 | 361 |
| Threonine | 575 mg | 163 mg | 2 | 491 |
| Tryptophan | 234 mg | 66.3 mg | 5 | 231 |
| Tyrosine | 573 mg | 162.4 mg | 4 | 498 |
| Valine | 937 mg | 265.6 mg | 3 | 198 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 16.9 g | 4.8 g | 6 | 410 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 56 µg | 15.9 µg | 78 | 399 |
| Folate, food | 56 µg | 15.9 µg | 19 | 233 |
| Folate, total | 56 µg | 15.9 µg | 56 | 328 |
| Niacin | 961 µg | 272.4 µg | 210 | 1606 |
| Pantothenic Acid | 1.4 mg | 382.7 µg | 8 | 200 |
| Riboflavin | 139 µg | 39.4 µg | 90 | 672 |
| Thiamin | 763 µg | 216.3 µg | 18 | 186 |
| Vitamin B6 | 119 µg | 33.7 µg | 104 | 862 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 54 mg | 15.3 mg | 43 | 493 |
| Copper, Cu | 626 µg | 177.5 µg | 9 | 308 |
| Iron, Fe | 4.7 mg | 1.3 mg | 22 | 457 |
| Magnesium, Mg | 177 mg | 50.2 mg | 12 | 147 |
| Manganese, Mn | 4.9 mg | 1.4 mg | 7 | 59 |
| Phosphorus, P | 523 mg | 148.3 mg | 11 | 168 |
| Potassium, K | 429 mg | 121.6 mg | 18 | 469 |
| Sodium, Na | 2 mg | 567 µg | 171 | 1157 |
| Zinc, Zn | 4 mg | 1.1 mg | 9 | 516 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 8.2 g | 2.3 g | 261 | 2256 |
| Other (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 1.7 g | 487.6 mg | 31 | 488 |
| Kcal (Energy) | 389 kcal | 110.3 kcal | 8 | 299 |
| KJ (Energy) | 1,630 kj | 462.1 kj | 5 | 143 |
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 Oats (Includes USDA Food Distr. Program)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Cup | 156.0 g | 5.5 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 |
| 38 |
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.
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