United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  08121, Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
heading Nutrient Unit
Value per 100 g

cup 117 g

tbsp 14.6 g

cup 175 g
Proximates Water g 83.61 97.82 12.21 146.32
Proximates Energy kcal 71 83 10 124
Proximates Protein g 2.54 2.97 0.37 4.45
Proximates Total lipid (fat) g 1.52 1.78 0.22 2.66
Proximates Carbohydrate, by difference g 12.00 14.04 1.75 21.00
Proximates Fiber, total dietary g 1.7 2.0 0.2 3.0
Proximates Sugars, total g 0.27 0.32 0.04 0.47
Minerals Calcium, Ca mg 9 11 1 16
Minerals Iron, Fe mg 0.90 1.05 0.13 1.57
Minerals Magnesium, Mg mg 27 32 4 47
Minerals Phosphorus, P mg 77 90 11 135
Minerals Potassium, K mg 70 82 10 122
Minerals Sodium, Na mg 4 5 1 7
Minerals Zinc, Zn mg 1.00 1.17 0.15 1.75
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0 0.0 0.0
Vitamins Thiamin mg 0.076 0.089 0.011 0.133
Vitamins Riboflavin mg 0.016 0.019 0.002 0.028
Vitamins Niacin mg 0.225 0.263 0.033 0.394
Vitamins Vitamin B-6 mg 0.005 0.006 0.001 0.009
Vitamins Folate, DFE µg 6 7 1 10
Vitamins Vitamin B-12 µg 0.00 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 0 0 0 0
Vitamins Vitamin A, IU IU 0 0 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.08 0.09 0.01 0.14
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0 0
Vitamins Vitamin K (phylloquinone) µg 0.3 0.4 0.0 0.5
Lipids Fatty acids, total saturated g 0.310 0.363 0.045 0.542
Lipids Fatty acids, total monounsaturated g 0.435 0.509 0.064 0.761
Lipids Fatty acids, total polyunsaturated g 0.559 0.654 0.082 0.978
Lipids Fatty acids, total trans g 0.001 0.001 0.000 0.002
Lipids Cholesterol mg 0 0 0 0
Other Caffeine mg 0 0 0 0