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Oats & grains · Nutrition facts

Cereals, Oats, Regular and Quick

379 calories and 13.2 g of protein per 100 g. Reported fiber: 10.1 g.

USDA SR LegacyPublished Apr 2019

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Cereals, oats, regular and quick, not fortified, dry

Source category
Breakfast Cereals
Nutrition basis
Per 100 g
Source record
USDA FDC 173904
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 73% of 488 other complete oats & grains profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
307calories
in 81 g
NutrientAmountDaily value
Protein10.7 g—
Carbohydrate54.8 g20%
Fat5.3 g7%
Fiber8.2 g29%
Total sugars0.8 g—
Sodium5 mg0%
Saturated fat0.9 g4%
Potassium293 mg6%
Calcium42 mg3%
Iron3.44 mg19%
Magnesium112 mg27%
Vitamin C0 mg0%
Vitamin D0 µg0%
Estimated energy from macros
Protein 14%Carbs 71%Fat 15%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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Same broad food category

This food: 6.9 g protein in 52.8 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

NutrientDisplayed valueReported minimumReported maximumData points
WaterPer 100 g10.84 g10.49 g11.75 g4
ProteinPer 100 g13.15 g13 g13.24 g4
Total lipid (fat)Per 100 g6.52 g6.2 g6.92 g4
AshPer 100 g1.77 g1.74 g1.81 g4
Fiber, total dietaryPer 100 g10.1 g8.8 g11 g4
Sugars, TotalPer 100 g0.99 g0.93 g1.02 g4
SucrosePer 100 g0.99 g0.93 g1.02 g4
StarchPer 100 g57.92 g57.5 g58.4 g4

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 100 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water10.84 g1051
Energy379 kcal1008
Energy1,586 kj1062
Protein13.15 g1003
Total lipid (fat)6.52 g1004
Ash1.77 g1007
Carbohydrate, by difference67.7 g1005
Fiber, total dietary10.1 g1079
Sugars, Total0.99 g2000
Sucrose0.99 g1010
Glucose0 g1011
Fructose0 g1012
Lactose0 g1013
Maltose0 g1014
Galactose0 g1075
Starch57.92 g1009
Calcium, Ca52 mg1087
Iron, Fe4.25 mg1089
Magnesium, Mg138 mg1090
Phosphorus, P410 mg1091
Potassium, K362 mg1092
Sodium, Na6 mg1093
Zinc, Zn3.64 mg1095
Copper, Cu0.391 mg1098
Manganese, Mn3.63 mg1101
Selenium, Se28.9 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.46 mg1165
Riboflavin0.155 mg1166
Niacin1.125 mg1167
Pantothenic acid1.12 mg1170
Vitamin B-60.1 mg1175
Folate, total32 µg1177
Folic acid0 µg1186
Folate, food32 µg1187
Folate, DFE32 µg1190
Choline, total40.4 mg1180
Vitamin B-120 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE0 µg1106
Retinol0 µg1105
Carotene, beta0 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU0 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin180 µg1123
Vitamin E (alpha-tocopherol)0.42 mg1109
Vitamin E, added0 mg1242
Tocopherol, beta0.03 mg1125
Tocopherol, gamma0.12 mg1126
Tocopherol, delta0 mg1127
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Vitamin K (phylloquinone)2 µg1185
Vitamin K (Dihydrophylloquinone)0 µg1184
Fatty acids, total saturated1.11 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00 g1262
SFA 12:00.02 g1263
SFA 14:00.01 g1264
SFA 16:00.94 g1265
SFA 18:00.06 g1266
Fatty acids, total monounsaturated1.98 g1292
MUFA 16:10.01 g1275
MUFA 18:11.97 g1268
MUFA 20:10 g1277
MUFA 22:10 g1279
Fatty acids, total polyunsaturated2.3 g1293
PUFA 18:22.2 g1269
PUFA 18:30.1 g1270
PUFA 18:40 g1276
PUFA 20:40 g1271
PUFA 20:5 n-3 (EPA)0 g1278
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0 g1272
Cholesterol0 mg1253
Tryptophan0.182 g1210
Threonine0.382 g1211
Isoleucine0.503 g1212
Leucine0.98 g1213
Lysine0.637 g1214
Methionine0.207 g1215
Cystine0.455 g1216
Phenylalanine0.665 g1217
Tyrosine0.395 g1218
Valine0.688 g1219
Arginine0.85 g1220
Histidine0.275 g1221
Alanine0.563 g1222
Aspartic acid1.217 g1223
Glutamic acid2.83 g1224
Glycine0.642 g1225
Proline0.451 g1226
Serine0.705 g1227
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

Related reference foods.

Explore more records in the same food group. Preparation and ingredients can change the numbers.

Cereals, Oats, Instant, Fortified, with Raisins and Spice, Prepared with WaterUSDA SR Legacy · Apr 2019Cereals, Oats, Regular and Quick and InstantUSDA SR Legacy · Apr 2019Cereals, Oats, Regular and Quick, without SaltUSDA SR Legacy · Apr 2019Cereals, Oats, Instant, Fortified, with Cinnamon and Spice, Prepared with WaterUSDA SR Legacy · Apr 2019