Oats, per 100 g: 389 kcal, 16.9 g protein, 66.3 g carbohydrate, 10.6 g fibre, 6.9 g fat. Figures are the USDA reference values for “Oats (Includes foods for USDA's Food Distribution Program)”.
At 100 g it reaches the EU threshold to be called a source of manganese, phosphorus, thiamine (b1), copper. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 389 kcal | |
| Protein | 16.9 g | |
| Fat | 6.9 g | |
| of which saturates | 1.22 g | |
| of which monounsaturates | 2.18 g | |
| of which polyunsaturates | 2.54 g | |
| Carbohydrate | 66.3 g | |
| Fibre | 10.6 g | |
| Water | 8.22 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 54 mg | 6.75% |
| Iron | 4.72 mg | 33.7% |
| Magnesium | 177 mg | 47.2% |
| Phosphorus | 523 mg | 74.7% |
| Potassium | 429 mg | 21.5% |
| Sodium | 2 mg | |
| Zinc | 3.97 mg | 39.7% |
| Copper | 0.626 mg | 62.6% |
| Manganese | 4.92 mg | 246% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.763 mg | 69.4% |
| Riboflavin (B2) | 0.139 mg | 9.93% |
| Niacin (B3) | 0.961 mg | 6.01% |
| Pantothenic acid (B5) | 1.35 mg | 22.5% |
| Vitamin B6 | 0.119 mg | 8.5% |
| Folate | 56 µg | 28% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
- Pantothenic acid contributes to normal energy-yielding metabolism
- Pantothenic acid contributes to normal mental performance
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass