Oats Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 374

% Daily Value *

Total Fat 7g %10

Saturated Fat 1g %6

Trans Fat ~g

Cholesterol 0mg %0

Sodium 2mg %0

Total Carbohydrate 66g %23

Dietary Fiber 11g %37

Total Sugars ~g

Protein 17g

Vitamin D 0.0IU %0

Calcium 54.0mg %4

Iron 4.7mg %26

Potassium 429mg %11

Phosphorus 523.0mg %52

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in Oats

Vitamin B12 0.0µg %0

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B3 (Niacin) 1.0mg %6

Vitamin B6 0.1mg %9

Vitamin B2 (Riboflavin) 0.1mg %11

Vitamin B5 (Pantothenic acid) 1.3mg %27

Vitamin B1 (Thiamin) 0.8mg %64

Minerals in Oats

Sodium 2.0mg %0

Calcium 54.0mg %4

Potassium 429.0mg %11

Iron 4.7mg %26

Zinc 4.0mg %28

Magnesium 177.0mg %42

Phosphorus 523.0mg %52

Copper 0.6mg %70

Manganese 4.9mg %214

Amino Acids in Oats

Lysine 0.7g %31

Methionine 0.3g %40

Leucine 1.3g %44

Isoleucine 0.7g %46

Valine 0.9g %48

Threonine 0.6g %51

Histidine 0.4g %54

Tyrosine 0.6g %61

Tryptophan 0.2g %78

Phenylalanine 0.9g %95

Cystine 0.4g %133

Fatty Acids in Oats

Omega-3 0.0g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard reseach and our data analysis.

The Carbohydrate Quality Score of Oats is 16.7/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete (p. 245) when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Oats has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 41
Leucine 59 76
Isoleucine 30 41
Valine 39 55
Threonine 23 34
Histidine 15 24
Tryptophan 6 14
Met+Cys 22 42
Phe+Tyr 30 86

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of Oats is 3.9 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Nutrients as % of Recommended Daily Intake per serving size.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that Oats is lacking.”

Nutrient Density Score for Oats is 20/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Satiety Score

Satiety Score is a mathematical prediction of satiety based on micronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety %

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

74% of insulinogenic calories