Oats (Includes foods for USDA's Food Distribution Program)

Per 100g · Cereal Grains and Pasta · USDA SR Legacy

389

Calories

16.9g

Protein

66.3g

Carbs

6.90g

Fat

Macro Distribution (kcal)

Protein 17%
Carbs 67%
Fat 16%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 389 kcal —
Macronutrients
Water 8.22 g —
Protein 16.9 g
34% (High)
Total lipid (fat) 6.90 g
9% (Low)
Carbohydrate, by difference 66.3 g
24% (High)
Fiber, total dietary 10.6 g
38% (High)
Fats & Fatty Acids
Fatty acids, total saturated 1.22 g
6% (Low)
Fatty acids, total monounsaturated 2.18 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.763 mg
64% (High)
Riboflavin (Vitamin B2) 0.139 mg
11% (Moderate)
Niacin (Vitamin B3) 0.961 mg
6% (Low)
Pantothenic acid (Vitamin B5) 1.35 mg
27% (High)
Vitamin B-6 — Pyridoxine 0.119 mg
7% (Low)
Biotin (Vitamin B7) 56.0 ug
14% (Moderate)
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 54.0 mg
4% (Low)
Iron, Fe 4.72 mg
26% (High)
Magnesium, Mg 177.0 mg
42% (High)
Phosphorus, P 523.0 mg
42% (High)
Potassium, K 429.0 mg
9% (Low)
Sodium, Na 2.00 mg
0% (Low)
Zinc, Zn 3.97 mg
36% (High)
Copper, Cu 0.626 mg
70% (High)
Manganese, Mn 4.92 mg
214% (High)
Other
Energy 1628.0 kj —
Ash 1.72 g —
Folic acid (Vitamin B9 — synthetic) 56.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 56.0 ug —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Vitamin A, IU 0 IU —
Vitamin D (D2 + D3 — total) 0 IU —
SFA 12:0 (Lauric acid) 0.024 g —
SFA 14:0 (Myristic acid) 0.015 g —
SFA 16:0 (Palmitic acid) 1.03 g —
SFA 18:0 (Stearic acid) 0.065 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.013 g —
MUFA 18:1 (Omega-9, Oleic acid family) 2.16 g —
Fatty acids, total polyunsaturated 2.54 g —
PUFA 18:2 (Omega-6, Linoleic acid) 2.42 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.111 g —
Tryptophan (EAA) 0.234 g —
Threonine (EAA) 0.575 g —
Isoleucine (EAA, BCAA) 0.694 g —
Leucine (EAA, BCAA) 1.28 g —
Lysine (EAA) 0.701 g —
Methionine (EAA) 0.312 g —
Cystine (conditionally essential) 0.408 g —
Phenylalanine (EAA) 0.895 g —
Tyrosine (conditionally essential) 0.573 g —
Valine (EAA, BCAA) 0.937 g —
Arginine (conditionally essential) 1.19 g —
Histidine (EAA) 0.405 g —
Alanine 0.881 g —
Aspartic acid 1.45 g —
Glutamic acid 3.71 g —
Glycine (conditionally essential) 0.841 g —
Proline (conditionally essential) 0.934 g —
Serine 0.750 g —
Alcohol, ethyl 0 g —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Oats (Includes foods for USDA's Food Distribution Program) is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (4% DV) B-Complex (11% DV)

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