Oats Nutrition Facts: Calories, Macros & Health Benefits
Summary: Oats contains 389 calories, 16.9g protein, 66.3g carbs, and 6.9g fat per one cup (40g). It is a source of calcium, iron, zinc.
Nutrition Facts — one cup (40g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 389 kcal | 19% |
| Protein | 16.9g | 34% |
| Carbohydrates | 66.3g | 24% |
| Total Fat | 6.9g | 9% |
| Fiber | 10.6g | 38% |
| Sugar | 0.99g | -- |
| Saturated Fat | 1.2g | 6% |
| Sodium | 2.0mg | 0% |
| Calcium | 177.0mg | 14% |
| Iron | 429.0mg | 2383% |
| Magnesium | 4.0mg | 1% |
| Zinc | 523.0mg | 4755% |
| Vitamin C | 0.76mg | 1% |
| Vitamin A | 0.14mcg | 0% |
| Vitamin B6 | 0.96mg | 56% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 56.0mcg | 14% |
| Vitamin E | 0.42mg | 3% |
Is Oats Good for You?
Oats provides 389 calories per one cup (40g) with 16.9g protein, 66.3g carbohydrates, and 6.9g fat. It is a source of calcium (14% dv), iron (2383% dv), zinc (4755% dv).
Whole grain cereal rich in beta-glucan soluble fiber, commonly eaten as porridge or used in baking. Supports heart health and sustained energy.
Key Health Benefits of Oats
- Calcium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2383% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (4755% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (56% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 16.9g protein per serving to support satiety and muscle maintenance.
How to Track Oats Nutrition with Gram
Use Gram to log oats and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in oats?
Oats contains 389 calories per one cup (40g).
How much protein is in oats?
Oats provides 16.9g of protein per one cup (40g).
How many carbs are in oats?
Oats has 66.3g of carbohydrates per one cup (40g).
Is oats good for tracking nutrition?
Yes. Oats can be logged by calories, macros, and micronutrients in the Gram app.
How should I use oats in a meal plan?
Use Oats as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track oats and thousands of other foods with the Gram app.