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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 quite high (Top 100) for two nutrients.

These are

Also, when compared to all foods, it ranks high (Top 250) for 15 additional nutrients.

With the highest ranking of them being

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 very high (Top 10) for 23 nutrients.

Most notable of them being

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

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)

66.3%
6.9%
16.9%
8.2%
Carbs
Fats
Protein
Water

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)

1.2%
2.2%
2.5%
Saturated
Mono
Poly

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
Figure 3. Nutritional profile of oats (includes usda food distr. program) with 54 nutrient values.

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).

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 / MeasurementWeight in GrWeight in Oz
Cup156.0 g5.5 oz
Figure 4. Common serving sizes of oats (includes usda food distr. program)

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 GroatsNo of
Nutrients
47
(Made Without Fat)
41
(Unspecified If Cooking Fat Added)
41
67
Dry Buckwheat GroatsNo of
Nutrients
60
OatsNo of
Nutrients
38
Figure 5. Similar cereal grains and pasta 1 to 6.

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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