Oats
FDC 169705cup (156 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 65 · +1 vs Grains & pasta medianPlain oats score 65 of 100, a Good rating, ranking 26th of 60 grains and pasta foods, just above the category median of 64. They stand out with an excellent 42% DV of magnesium, 38% DV of fiber, 34% DV of protein, and 26% DV of iron per 100 g, a broad spread for a food that carries almost no sodium.
Oats are typically cooked into porridge with water or milk, or used dry in baking and granola; a cup of dry oats weighs 156 g. No limit is flagged on this entry, though at 389 calories per 100 g dry weight, portioning matters more once milk, sweeteners, or toppings get added at the table.
See how this score is calculated, build a plate around oats, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 389 kcal | 19% |
| Total fat | 6.9 g | 9% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 66 g | 24% |
| Dietary fiber | 11 g | 38% |
| Sugars | - | |
| Protein | 17 g | 34% |
| Potassium | 429 mg | 9% |
| Calcium | 54 mg | 4% |
| Iron | 4.7 mg | 26% |
| Magnesium | 177 mg | 42% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 607 kcal | 30% |
| Total fat | 11 g | 14% |
| Saturated fat | 1.9 g | 10% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.1 mg | 0% |
| Carbohydrate | 103 g | 38% |
| Dietary fiber | 17 g | 59% |
| Sugars | - | |
| Protein | 26 g | 53% |
| Potassium | 669 mg | 14% |
| Calcium | 84 mg | 6% |
| Iron | 7.4 mg | 41% |
| Magnesium | 276 mg | 66% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 169705Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Wheat, soft red winterDensity 66 vs 65Wheat, hard red winterDensity 66 vs 65Wheat, soft whiteDensity 66 vs 65Original analysis by NutriVerdict
In the kitchen and how to use it
Plain oats, whether rolled or steel-cut, are the base for oatmeal porridge, simmered in water or milk until they thicken and soften, then topped with fruit, nuts, or a spoon of nut butter. Beyond breakfast, oats are a workhorse baking ingredient, folded into cookies for chew and structure, mixed into granola and energy bars, used as a binder in meatloaf and veggie patties, or soaked overnight in milk or yogurt for overnight oats. Steel-cut oats keep more bite and take longer to cook, while rolled oats soften faster and give a creamier porridge, so the choice mostly comes down to how much texture a recipe calls for.
Oats keep well for months in a sealed container in a cool, dry pantry, which makes them an easy staple to buy in bulk. At 389 calories and 16.9 grams of protein per cup (156 grams), oats are a substantial way to start the day, and per 100 grams they deliver strong nutrient contributions across the board: 42% of the Daily Value for magnesium, 38% for fiber, 34% for protein, and 26% for iron. With 10.6 grams of fiber per 100 grams and only 2 milligrams of sodium, plain oats make a good base to build breakfast around, letting the cook control sweetness and toppings rather than relying on pre-flavored packets.
Frequently asked questions about oats
How many calories are in a cup of oats?
A 156-gram cup of oats has about 607 calories, based on 389 calories per 100 grams.
Are oats a good source of fiber?
Yes, oats provide 38% of the Daily Value for fiber per 100 grams, with 10.6 grams of fiber in that amount.
What is the difference between rolled and steel-cut oats?
Rolled oats are flattened and cook faster into a creamier porridge, while steel-cut oats are chopped rather than flattened and keep more bite, taking longer to cook.