United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Full Report (All Nutrients):  08121, Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
Food Group: Breakfast Cereals
Common Name: oatmeal, cooked
Carbohydrate Factor: 4.12   Fat Factor:8.37   Protein Factor: 3.46   Nitrogen to Protein Conversion Factor: 5.83  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup 234 g

tbsp 14.6 g

cup 175 g
Proximates Water 1 g 83.61 8 0.390 195.65 12.21 146.32
Proximates Energy kcal 71 -- -- 166 10 124
Proximates Energy kJ 297 -- -- 695 43 520
Proximates Protein 1 g 2.54 8 0.080 5.94 0.37 4.45
Proximates Total lipid (fat) 1 g 1.52 8 0.040 3.56 0.22 2.66
Proximates Ash 1 g 0.34 8 0.010 0.80 0.05 0.60
Proximates Carbohydrate, by difference g 12.00 -- -- 28.08 1.75 21.00
Proximates Fiber, total dietary 1 g 1.7 7 0.082 4.0 0.2 3.0
Proximates Sugars, total 1 g 0.27 8 0.020 0.63 0.04 0.47
Proximates Sucrose 1 g 0.25 8 0.009 0.58 0.04 0.44
Proximates Glucose (dextrose) 1 g 0.00 8 0.000 0.00 0.00 0.00
Proximates Fructose 1 g 0.00 8 0.000 0.00 0.00 0.00
Proximates Lactose 1 g 0.00 8 0.000 0.00 0.00 0.00
Proximates Maltose 1 g 0.00 8 0.000 0.00 0.00 0.00
Proximates Galactose 1 g 0.02 8 0.020 0.05 0.00 0.04
Proximates Starch 1 g 11.60 8 0.280 27.14 1.69 20.30
Minerals Calcium, Ca 1 mg 9 4 0.000 21 1 16
Minerals Iron, Fe 1 mg 0.90 8 0.060 2.11 0.13 1.57
Minerals Magnesium, Mg 1 mg 27 8 0.000 63 4 47
Minerals Phosphorus, P 1 mg 77 8 2.000 180 11 135
Minerals Potassium, K 1 mg 70 8 1.000 164 10 122
Minerals Sodium, Na 1 mg 4 8 0.000 9 1 7
Minerals Zinc, Zn 1 mg 1.00 8 0.100 2.34 0.15 1.75
Minerals Copper, Cu 1 mg 0.074 8 0.003 0.173 0.011 0.130
Minerals Manganese, Mn 1 mg 0.580 8 0.099 1.357 0.085 1.015
Minerals Selenium, Se 1 µg 5.4 8 0.200 12.6 0.8 9.5
Minerals Fluoride, F 2, 3, 4 µg 71.6 21 27.400 167.5 10.5 125.3
Vitamins Vitamin C, total ascorbic acid 1 mg 0.0 8 0.000 0.0 0.0 0.0
Vitamins Thiamin 1 mg 0.076 8 0.025 0.178 0.011 0.133
Vitamins Riboflavin 1 mg 0.016 8 0.006 0.037 0.002 0.028
Vitamins Niacin 1 mg 0.225 8 0.016 0.526 0.033 0.394
Vitamins Pantothenic acid 1 mg 0.311 8 0.019 0.728 0.045 0.544
Vitamins Vitamin B-6 1 mg 0.005 8 0.003 0.012 0.001 0.009
Vitamins Folate, total 1 µg 6 8 0.000 14 1 10
Vitamins Folic acid µg 0 -- -- 0 0 0
Vitamins Folate, food µg 6 -- -- 14 1 10
Vitamins Folate, DFE µg 6 -- -- 14 1 10
Vitamins Choline, total 5 mg 7.4 -- -- 17.3 1.1 12.9
Vitamins Betaine 5 mg 3.1 1 -- 7.3 0.5 5.4
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00 0.00 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 0 -- -- 0 0 0
Vitamins Retinol µg 0 -- -- 0 0 0
Vitamins Carotene, beta µg 0 -- -- 0 0 0
Vitamins Carotene, alpha µg 0 -- -- 0 0 0
Vitamins Cryptoxanthin, beta µg 0 -- -- 0 0 0
Vitamins Vitamin A, IU IU 0 -- -- 0 0 0
Vitamins Lycopene µg 0 -- -- 0 0 0
Vitamins Lutein + zeaxanthin µg 180 -- -- 421 26 315
Vitamins Vitamin E (alpha-tocopherol) 1 mg 0.08 8 0.005 0.19 0.01 0.14
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00 0.00
Vitamins Tocopherol, beta 1 mg 0.01 8 0.000 0.02 0.00 0.02
Vitamins Tocopherol, gamma 1 mg 0.03 8 0.002 0.07 0.00 0.05
Vitamins Tocopherol, delta 1 mg 0.00 8 0.000 0.00 0.00 0.00
Vitamins Tocotrienol, alpha 1 mg 0.21 8 0.010 0.49 0.03 0.37
Vitamins Tocotrienol, beta 1 mg 0.00 8 0.000 0.00 0.00 0.00
Vitamins Tocotrienol, gamma 1 mg 0.00 8 0.000 0.00 0.00 0.00
Vitamins Tocotrienol, delta 1 mg 0.00 8 0.000 0.00 0.00 0.00
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) 1 µg 0.3 8 0.057 0.7 0.0 0.5
Lipids Fatty acids, total saturated g 0.310 -- -- 0.725 0.045 0.542
Lipids 4:0 g 0.000 -- -- 0.000 0.000 0.000
Lipids 6:0 g 0.000 -- -- 0.000 0.000 0.000
Lipids 8:0 g 0.000 -- -- 0.000 0.000 0.000
Lipids 10:0 g 0.000 -- -- 0.000 0.000 0.000
Lipids 12:0 g 0.000 238 -- 0.000 0.000 0.000
Lipids 14:0 1 g 0.005 1 -- 0.012 0.001 0.009
Lipids 15:0 1 g 0.000 1 -- 0.000 0.000 0.000
Lipids 16:0 1 g 0.280 1 -- 0.655 0.041 0.490
Lipids 17:0 1 g 0.001 1 -- 0.002 0.000 0.002
Lipids 18:0 1 g 0.021 1 -- 0.049 0.003 0.037
Lipids 20:0 1 g 0.002 1 -- 0.005 0.000 0.004
Lipids 22:0 1 g 0.002 1 -- 0.005 0.000 0.004
Lipids Fatty acids, total monounsaturated g 0.435 -- -- 1.018 0.064 0.761
Lipids 14:1 1 g 0.000 1 -- 0.000 0.000 0.000
Lipids 16:1 undifferentiated 1 g 0.003 -- -- 0.007 0.000 0.005
Lipids 16:1 c 1 g 0.003 1 -- 0.007 0.000 0.005
Lipids 17:1 1 g 0.000 1 -- 0.000 0.000 0.000
Lipids 18:1 undifferentiated 1 g 0.422 -- -- 0.987 0.062 0.738
Lipids 18:1 c 1 g 0.422 1 -- 0.987 0.062 0.738
Lipids 18:1 t 1 g 0.000 1 -- 0.000 0.000 0.000
Lipids 20:1 1 g 0.010 1 -- 0.023 0.001 0.018
Lipids 22:1 undifferentiated g 0.000 -- -- 0.000 0.000 0.000
Lipids Fatty acids, total polyunsaturated g 0.559 -- -- 1.308 0.082 0.978
Lipids 18:2 undifferentiated 1 g 0.541 -- -- 1.266 0.079 0.947
Lipids 18:2 n-6 c,c 1 g 0.540 1 -- 1.264 0.079 0.945
Lipids 18:2 i 1 g 0.001 1 -- 0.002 0.000 0.002
Lipids 18:3 undifferentiated 1 g 0.018 -- -- 0.042 0.003 0.032
Lipids 18:3 n-3 c,c,c (ALA) 1 g 0.018 1 -- 0.042 0.003 0.032
Lipids 18:4 g 0.000 -- -- 0.000 0.000 0.000
Lipids 20:4 undifferentiated g 0.000 -- -- 0.000 0.000 0.000
Lipids 20:5 n-3 (EPA) g 0.000 -- -- 0.000 0.000 0.000
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000 0.000 0.000
Lipids 22:6 n-3 (DHA) g 0.000 -- -- 0.000 0.000 0.000
Lipids Fatty acids, total trans g 0.001 -- -- 0.002 0.000 0.002
Lipids Fatty acids, total trans-monoenoic g 0.000 -- -- 0.000 0.000 0.000
Lipids Cholesterol mg 0 -- -- 0 0 0
Amino Acids Tryptophan 1 g 0.040 -- -- 0.094 0.006 0.070
Amino Acids Threonine 1 g 0.096 -- -- 0.225 0.014 0.168
Amino Acids Isoleucine 1 g 0.116 -- -- 0.271 0.017 0.203
Amino Acids Leucine 1 g 0.216 -- -- 0.505 0.032 0.378
Amino Acids Lysine 1 g 0.135 -- -- 0.316 0.020 0.236
Amino Acids Methionine 1 g 0.046 -- -- 0.108 0.007 0.081
Amino Acids Cystine 1 g 0.097 -- -- 0.227 0.014 0.170
Amino Acids Phenylalanine 1 g 0.142 -- -- 0.332 0.021 0.248
Amino Acids Tyrosine 1 g 0.101 -- -- 0.236 0.015 0.177
Amino Acids Valine 1 g 0.160 -- -- 0.374 0.023 0.280
Amino Acids Arginine 1 g 0.167 -- -- 0.391 0.024 0.292
Amino Acids Histidine 1 g 0.054 -- -- 0.126 0.008 0.094
Amino Acids Alanine 1 g 0.124 -- -- 0.290 0.018 0.217
Amino Acids Aspartic acid 1 g 0.302 -- -- 0.707 0.044 0.528
Amino Acids Glutamic acid 1 g 0.623 -- -- 1.458 0.091 1.090
Amino Acids Glycine 1 g 0.147 -- -- 0.344 0.021 0.257
Amino Acids Proline 1 g 0.096 -- -- 0.225 0.014 0.168
Amino Acids Serine 1 g 0.151 -- -- 0.353 0.022 0.264
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0 0.0
Other Caffeine mg 0 -- -- 0 0 0
Other Theobromine mg 0 -- -- 0 0 0

Sources of Data

1Nutrient Data Laboratory, ARS, USDA National Food and Nutrient Analysis Program Wave 6l , 2002  Beltsville MD  
2Donald Taves Dietary Intake of Fluoride Ashed (total fluoride) v. Unashed (inorganic fluoride) Analysis of Individual Foods , 1983 British Journal of Nutrition 49   pp.295-301
3J.D.B. Featherstone, Carol Shields A Study of Fluoride Intake in New York State Residents , 1988 New York State Fluoride Analysis Contract - report date 12/1/1988   
4Robert Ophaug Fluoride, Unpublished - Ophaug ,  Microdiffision   
5Nutrient Data Laboratory, ARS, USDA Choline Study, Local pickup UNC, NFNAP , 2003  Beltsville MD