EatSeeOats nutrition information
| Nutrient | Carbs 100 g | % RI* | Serving of oats for porridge (50 g) |
|---|---|---|---|
| Energy | 379 kcal1586 kJ | 19% | 190 kcal795 kJ |
| Fat | 6.5 g | 9% | 3.3 g |
| of which saturated fatty acids | 1.1 g | 6% | 0.6 g |
| Carbs | 57.6 g | 22% | 28.8 g |
| of which sugars | 1 g | 1% | 0.5 g |
| Fiber | 10.1 g | - | 5.1 g |
| Protein | 13.2 g | 26% | 6.6 g |
| Salt | 0.02 g | 0% | 0.01 g |
| Water | 10.8 g | - | 5.4 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in oats?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon6 g | 23 kcal | 0.8 g | 3.5 g | 0.4 g |
| Serving of oats for porridge50 g | 190 kcal | 6.6 g | 28.8 g | 3.3 g |
| Cup84 g | 318 kcal | 11.1 g | 48.4 g | 5.5 g |
| 100 g | 379 kcal | 13.2 g | 57.6 g | 6.5 g |
Vitamins and minerals
Per 100 g, oats are highest in phosphorus (59% RI), vitamin B1 (42%), and magnesium (37%). We show nutrients that provide at least 2% of the RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 362 mg | 18% |
| Calcium | 52 mg | 7% |
| Magnesium | 138 mg | 37% |
| Phosphorus | 410 mg | 59% |
| Iron | 4.3 mg | 31% |
| Zinc | 3.6 mg | 36% |
| Vitamin B1 (thiamin) | 0.46 mg | 42% |
| Vitamin B2 (riboflavin) | 0.16 mg | 11% |
| Vitamin B3 (niacin) | 1.1 mg | 7% |
| Vitamin B6 | 0.1 mg | 7% |
| Folate | 32 µg | 16% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 2 µg | 3% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Oats compared with other foods
Oats have more calories per 100 g than 95% of the grain products in our chart. Here’s how foods in the groats, rice, pasta, and cereal category with similar calorie content compare (kcal per 100 g):
- All-purpose flour364 kcal
- Dry white rice365 kcal
- Dry brown rice367 kcal
- Dry semolina369 kcal
- Dry wheat pasta371 kcal
- Dry couscous376 kcal
- Dry millet groats378 kcal
- Oats379 kcal
- Rice cakes387 kcal
Oats in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan - day 1: green smoothie with spinach, pear, and ginger
- 1500 kcal meal plan - day 1: green smoothie with spinach, pear, and ginger
- 1800 kcal meal plan - day 1: oatmeal with Greek yogurt and strawberries
- 2000 kcal meal plan - day 3: oatmeal with Greek yogurt and strawberries
FAQs
How many calories are in a serving of oats for porridge?
How many calories are in 100 g of oats?
How much protein is in oats?
How many carbs are in oats?
Data source: USDA FoodData Central, SR28 database - “Cereals, oats, regular and quick, not fortified, dry” (NDB 08120). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, see the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we prepare our calorie chart.