Oats Nutrition Facts
379 calories per 100g serving
Last updated:
Oats are a whole-grain powerhouse packed with beta-glucan fiber, which helps lower cholesterol and stabilize blood sugar. At 379 calories per 100g dry (about 130 cal per cooked serving), they're one of the most filling breakfast options available.
Protein
13.2g
14% of calories
Carbs
67.7g
71% of calories
Fat
6.52g
15% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 379 kcal |
| Protein | 13.2g |
| Total Carbohydrates | 67.7g |
| Total Fat | 6.52g |
| Dietary Fiber | 10.1g |
| Sugars | 0.99g |
| Saturated Fat | 1.11g |
| Cholesterol | 0mg |
| Sodium | 6mg |
| Potassium | 362mg |
| Vitamin A | 0mcg |
| Vitamin C | 0mg |
| Calcium | 52mg |
| Iron | 4.25mg |
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Weight Loss
One of the most filling breakfast options per calorie. The beta-glucan fiber slows digestion and keeps you satisfied until lunch.
Muscle Gain
Easy to load with calories — add milk, banana, peanut butter, and protein powder for a 600+ calorie breakfast that digests well.
Maintenance
A daily staple that provides steady energy. Overnight oats make meal prep effortless.
Meal Ideas with Oats
Did you know?
Oats are one of the few foods with an FDA-approved health claim: the beta-glucan fiber in oats can reduce cholesterol by 5-10% in as little as 6 weeks.
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Take the free quizCommon Questions About Oats
How many calories are in Oats?
Oats contains 379 calories per 100g serving. It provides 13.2g of protein, 67.7g of carbs, and 6.52g of fat.
Is Oats good for weight loss?
One of the most filling breakfast options per calorie. The beta-glucan fiber slows digestion and keeps you satisfied until lunch.
What pairs well with Oats?
Great pairings include: Oatmeal + banana + peanut butter, Overnight oats + Greek yogurt + berries, Oats + protein powder + almond milk. These combinations provide a balanced mix of macronutrients.