Oats: what it contains and why it matters
Oats is a whole-grain cereal. This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of oats
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| Energy | 389 kcal | USDA |
| Protein | 16.89 g | USDA |
| Total lipid (fat) | 6.9 g | USDA |
| Carbohydrate, by difference | 66.27 g | USDA |
| Fiber, total dietary | 10.6 g | USDA |
| Iron | 4.72 mg | USDA |
| Magnesium | 177 mg | USDA |
| Phosphorus | 523 mg | USDA |
| Potassium | 429 mg | USDA |
| Zinc | 3.97 mg | USDA |
| Thiamin | 0.763 mg | USDA |
Which lab parameters does oats relate to?
Magnesium
Magnesium supports muscle and nerve function and helps build bone [WHO].
Understand your Magnesium result →See all magnesium-rich foods →
Iron
Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body [WHO].
Understand your Haemoglobin result →See all iron-rich foods →
Zinc
Zinc supports the immune system, wound healing and normal growth [WHO].
Protein
Dietary protein provides the amino acids the body uses to build and repair tissue [WHO].
Vegetarian and dietary notes
Oats are an unprocessed plant grain suitable for vegetarian and vegan diets.
Frequently asked questions
What types of dietary fiber are present in oats?
Oats provide 10.6 g of total dietary fiber per 100g [USDA], which includes insoluble structural fibers as well as soluble dietary fibers such as beta-glucan.
What is the protein content of raw oats?
Raw oats contain 16.89 g of protein per 100g [USDA]. Dietary protein supplies amino acids used by the body for tissue synthesis and enzyme production.
What is the iron content of oats and what is its role?
Raw oats contain 4.72 mg of non-heme iron per 100g [USDA]. Iron is a core constituent of hemoglobin and myoglobin, proteins involved in cellular oxygen transport.
What minerals are found in significant quantities in oats?
Per 100g, raw oats supply 177 mg of magnesium, 523 mg of phosphorus, and 3.97 mg of zinc [USDA]. Magnesium functions as a cofactor in more than 300 enzymatic reactions, while phosphorus is a major component of cell membranes and bone matrix.
Do oats naturally contain gluten?
Pure oats are botanically distinct from wheat, rye, and barley and do not contain gluten; instead, they contain the prolamin storage protein avenin, though agricultural cross-contact with gluten-containing grains can occur during harvesting and milling.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/