rolled oats nutrition facts
USDA reference data for rolled oats, shown per 100 grams with FDA-rounded values and % Daily Values — the same numbers the Nutrillius label generator uses.
where the calories come from
full nutrition table
| Nutrient | Per 100g | Per cup (~90g) | % DV* |
|---|---|---|---|
| Calories | 389 | 350 | — |
| Total Fat | 6.9g | 6.2g | 9% |
| Saturated Fat | 1.2g | 1.1g | 6% |
| Cholesterol | 0mg | 0mg | 0% |
| Sodium | 2mg | 1.8mg | 0% |
| Total Carbohydrate | 66g | 59.4g | 24% |
| Dietary Fiber | 10.6g | 9.5g | 38% |
| Total Sugars | 1g | 0.9g | — |
| Protein | 17g | 15.3g | 34% |
| Calcium | 54mg | 48.6mg | 4% |
| Iron | 4.7mg | 4.2mg | 26% |
| Potassium | 429mg | 386.1mg | 9% |
* % Daily Values based on a 2,000-calorie diet (FDA 2020 DVs). Source: USDA FoodData Central reference data.
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frequently asked questions
How many calories are in 100g of rolled oats?
There are 389 calories in 100 grams of rolled oats, with 17g protein, 66g carbohydrates and 6.9g fat.
How much protein is in rolled oats?
Rolled Oats contains 17g of protein per 100 grams — about 34% of the FDA Daily Value. One cup (~90g) contains roughly 15.3g.
How many calories in one cup of rolled oats?
One cup of rolled oats weighs about 90g and contains roughly 350 calories.
Is this data suitable for an FDA nutrition label?
Yes — these are USDA reference values, the data source the FDA accepts for database-calculated Nutrition Facts labels. The panel on this page applies real 21 CFR 101.9 rounding. To use rolled oats in your own product label, build it in the free generator.