VeganCereals & Grains

Oats

Nutrition Facts Per 100g

Oats is a staple grain or cereal product in Indian diets, providing steady energy through complex carbohydrates. Each 100g serving offers 379 kcal and 66g of carbohydrates. It also provides meaningful amounts of Polyunsaturated Fat (PUFA) (approximately 67% of a typical adult's daily needs) and Thiamin (B1) (approximately 66% of a typical adult's daily needs). See the full nutrition facts for Oats below.

Nutrition Summary

379kcalCalories

17.0gProtein

66.0gCarbs

7.0gFat

11.0gFiber

Protein 18% Carbs 70% Fat 17%

Micronutrients

High in:Thiamin (B1)PhosphorusVitamin B6ZincIron

Calcium54.0 mg(5%)

Iron4.7 mg(36%)

Zinc3.6 mg(38%)

Potassium489 mg(16%)

Sodium16.0 mg(3%)

Magnesium61.0 mg(17%)

Phosphorus306 mg(44%)

Thiamin (B1)0.8 mg(66%)

Riboflavin (B2)0.1 mg(12%)

Niacin (B3)4.7 mg(31%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)46.0 µg(12%)

Vitamin B60.5 mg(42%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA0.9 g

PUFA4.0 g

67%

Omega-30.6 g

44%

Omega-63.4 g

23%

Limit These2

Saturated Fat1.2 g

Cholesterol0 mg

Common Serving Sizes

1 cup81g

307 kcal13.8g protein

1 cup cooked234g

887 kcal39.8g protein

100 g100g

379 kcal17.0g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Oats?

Oats contains 379 kcal per 100g. A typical serving (1 cup) contains approximately 307 kcal.

How much protein is in Oats?

Oats provides 17.0g of protein per 100g, which is approximately 34% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Oats good for weight loss?

Oats provides 379 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Oats vegan?

Yes, Oats is vegan — it contains no animal-derived ingredients.

🧑‍⚕️Are you a Dietitian?Manage clients, create meal plans, and grow your practiceGo to Professional Portal →🔍Looking for a Dietitian?Get a personalized meal plan from a certified nutrition expertFind one near you →

Get Your Nutrition Assessment →