Oats
FDC 169705cup (156 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 65 · +1 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Oats is a strongly nutrient-dense choice at 65 of 100. Within grains & pasta it ranks 26 of 60. Per 100 grams it is an excellent source of magnesium (42% DV), an excellent source of dietary fiber (38% DV), an excellent source of protein (34% DV). Most of its 389 calories per 100 grams come from carbohydrate.
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 65