Oats Nutrition Facts: Calories, Macros & Health Benefits
Summary: One half cup (40g) of oats contains 148 calories, 5.5g protein, 27.3g carbs, and 2.8g fat. Oats is a good source of iron, magnesium, zinc.
Nutrition Facts — half cup (40g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 148 kcal | 7% |
| Protein | 5.5g | 11% |
| Carbohydrates | 27.3g | 10% |
| Total Fat | 2.8g | 4% |
| Fiber | 3.8g | 13% |
| Sugar | 0.56g | -- |
| Saturated Fat | 0.40g | 2% |
| Sodium | 1.2mg | 0% |
| Potassium | 143.2mg | 3% |
| Calcium | 18.8mg | 1% |
| Iron | 19.8mg | 110% |
| Magnesium | 108.0mg | 26% |
| Zinc | 1.3mg | 12% |
| Vitamin B6 | 0.04mg | 2% |
| Folate | 19.6mcg | 5% |
| Phosphorus | 183.2mg | 15% |
Are Oats Good for You?
Oats provides 148 calories per half cup (40g) with 5.5g of protein, 27.3g of carbohydrates, and 2.8g of fat. They are a source of iron (110% dv), magnesium (26% dv), zinc (12% dv).
Key Health Benefits of Oats
- Good source of iron (110% dv)
- Good source of magnesium (26% dv)
- Good source of zinc (12% dv)
- Good source of phosphorus (15% dv)
- Contains 3.8g of dietary fiber per serving
- Provides 5.5g of protein per serving
Frequently Asked Questions
How many calories are in oats?
One half cup (40g) of oats contains 148 calories.
How much protein are in oats?
One half cup (40g) of oats provides 5.5g of protein.
Are oats vegetarian?
Yes, oats are suitable for vegetarian diets.
Are oats vegan?
Yes, oats are completely plant-based and vegan-friendly.
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Nutrition data sourced from USDA FoodData Central. Track oats and thousands of other foods with the Gram app.