Oats Nutritional Value

Welcome to the nutritional density value in 21 different types of oats, ranging from 15.00 to 16.00 (out of a maximum of 100) per 100 Calories (kCal). The basic amount from the general description of oats is Cereals, QUAKER, Quick Oats, Dry. The nutritional density score (out of 100) or nutritional value of Cereals, QUAKER, Quick Oats, Dry is 15.00.

Top ten oats products high in nutritional value

Below is a summary list for the top ten oats items ranked by the amount or level of nutritional value in 100g. At the bottom of the page is the full list for the 21 different types of oats based on the content in different servings in grams and oz (and other serving sizes).

1. Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey : 15.00%
2. Cereals, oats, regular and quick, not fortified, dry : 15.00%
3. Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt : 15.00%
4. Cereals, oats, instant, fortified, plain, dry : 17.00%
5. Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) : 18.00%
6. Cereals, oats, instant, fortified, with cinnamon and spice, dry : 15.00%
7. Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water : 15.00%
8. Cereals, oats, instant, fortified, with raisins and spice, dry : 16.00%
9. Cereals, oats, instant, fortified, with raisins and spice, prepared with water : 16.00%
10. Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt : 15.00%

Following on from the ten top oats items or products containing nutritional value we have a more comprehensive break down of Cereals, QUAKER, Quick Oats, Dry, and the highest item containing nutritional value which is Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey. Furthermore we provide a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on oats. Our aim is to provide a comprehensive analysis of the nutritional value content in oats.

Nutritional Density Values

The list at thee bottom of the page gives the total nutritional score in the 21 items from the general description 'oats' each of which show the nutritional amounts as well as Energy, Protein, Total Fat, Carbohydrate, Fiber and Sugars. The top 21 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of nutritional value can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items which are cooked are 2 items. The highest amount of nutritional value from the 2 cooked items is in Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt where the score is 15.00.

For a serving per 100g, in a diet, the amount of Energy is 371.00 kcal (19% RDA), the amount of Protein is 13.70 g (24% RDA), the amount of Total Fat is 6.87 g (11% RDA), the amount of Carbohydrate is 68.18 g (52% RDA), the amount of Fiber is 9.40 g (38% RDA) and the amount of Sugars is 1.42 g (2% RDA). The nutritional value amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

For the food Cereals, QUAKER, Quick Oats, Dry the typical serving size is 0.500 cup (or 40.00 g). In terms of the gram weight and total content for this serving the Energy content is 148.4 kcal, the Protein content is 5.48 g, the Total Fat content is 2.75 g, the Carbohydrate content is 27.27 g, the Fiber content is 3.76 g and the Sugars content is 0.57 g.

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 21.9 (kcal).The total calories from carbohydrate is 109.1 (kcal).

This list of 21 types of oats, is brought to you by www.dietandfitnesstoday.com and ranges from Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey through to Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted where all food items are ranked by the nutritional value. The nutritional content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question what is the nutritional value of oats.

Average Content for oats

The average (or more correctly the arithmetic mean) amount of nutritional value contained in 100 Calories of oats, based on the list below of 21 different items under the general description of oats, is 15.76 % of nutritional value. The averages for the different nutrients are as follows; the average amount of Energy is 312.90 kcal, the average amount of Protein is 7.76 g, the average amount of Total Fat is 4.97 g, the average amount of Carbohydrate is 61.87 g, the average amount of Fiber is 6.20 g and the average amount of Sugars is 14.87 g.

Median Amount

The median nutritional Nutrition Density value is found in Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins which in 100 Calories contains 15.00 % of Nutrition Density. For this serving the amount of Energy is 412.00 kcal, the amount of Protein is 9.66 g, the amount of Total Fat is 10.38 g, the amount of Carbohydrate is 74.67 g, the amount of Fiber is 9.40 g and the amount of Sugars is 24.63 g.

Highest Nutritional Density Content

Using the list below for the 21 different oats nutrition entries in our database, the highest amount of nutritional value is found in Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey which has a nutritional value of 15.00. For a 100g serving the Energy content is 421.00 kcal, the Protein content is 10.55 g, the Total Fat content is 11.62 g, the Carbohydrate content is 73.65 g, the Fiber content is 10.20 g, the Sugars content is 20.34 g.

The lowest nutritional value is in Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted which has a value of 16.00 % of nutritional value. For a 100g serving the amount of Energy is 401.00 kcal, the amount of Protein is 7.12 g, the amount of Total Fat is 5.46 g, the amount of Carbohydrate is 81.19 g, the amount of Fiber is 4.20 g, the amount of Sugars is 19.79 g.

The difference between the highest and lowest values gives a nutritional value range of -1. The range for the other nutrients are as follows; 20 kcal for Energy, 3.43 g for Protein, 6.16 g for Total Fat, 7.54 g for Carbohydrate, 6 g for Fiber, 0.55 g for Sugars.

Nutritional Scores per Typical Serving

For a typical serving of 1.000 cup, cooked (or 234.00 g) for Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) the Energy content is 159.12 kcal, the Protein content is 5.55 g, the Total Fat content is 3.18 g, the Carbohydrate content is 27.31 g, the Fiber content is 3.98 g and the Sugars content is 1.08 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing nutritional value which can be scaled for different servings and quantities.

List of Nutritional Values for Oats 1. Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey - nutritional score 15.00 / 100    Fiber (%RDA) Sugars (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   For a 100g serving : 10.20 g (41%) 20.34 g (23%) 421.00 kcal (21%) 73.65 g (57%) 11.62 g (18%) 10.55 g (19%)   Typical Serving size of 0.500 cup (1 NLEA serving) (or 48.00g):    4.9 g (20%) 9.76 g (11%) 202.08 kcal (10%) 35.35 g (27%) 5.58 g (9%) 5.06 g (9%) 2. Cereals, oats, regular and quick, not fortified, dry - nutritional score 15.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 10.10 g (40%) 0.99 g (1%) 379.00 kcal (19%) 67.70 g (52%) 6.52 g (10%) 13.15 g (23%)   Typical Serving size of 1.000 cup (or 81.00g):    8.18 g (33%) 0.8 g (1%) 306.99 kcal (15%) 54.84 g (42%) 5.28 g (8%) 10.65 g (19%)   Other serving sizes 0.333 cup (or 27.00g):    2.73 g (11%) 0.27 g (0%) 102.33 kcal (5%) 18.28 g (14%) 1.76 g (3%) 3.55 g (6%) 3. Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt - nutritional score 15.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 1.70 g (7%) 0.27 g (0%) 71.00 kcal (4%) 12.00 g (9%) 1.52 g (2%) 2.54 g (5%)   Typical Serving size of 1.000 cup (or 234.00g):    3.98 g (16%) 0.63 g (1%) 166.14 kcal (8%) 28.08 g (22%) 3.56 g (5%) 5.94 g (11%)   Other serving sizes 1.000 tbsp (or 14.60g):    0.25 g (1%) 0.04 g (0%) 10.37 kcal (1%) 1.75 g (1%) 0.22 g (0%) 0.37 g (1%)   Other serving sizes 0.750 cup (or 175.00g):    2.98 g (12%) 0.47 g (1%) 124.25 kcal (6%) 21 g (16%) 2.66 g (4%) 4.45 g (8%) 4. Cereals, oats, instant, fortified, plain, dry - nutritional score 17.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 10.00 g (40%) 1.50 g (2%) 362.00 kcal (18%) 69.52 g (53%) 6.90 g (11%) 11.92 g (21%)   Typical Serving size of 1.000 packet (or 28.00g):    2.8 g (11%) 0.42 g (0%) 101.36 kcal (5%) 19.47 g (15%) 1.93 g (3%) 3.34 g (6%) 5. Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) - nutritional score 18.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 1.70 g (7%) 0.46 g (1%) 68.00 kcal (3%) 11.67 g (9%) 1.36 g (2%) 2.37 g (4%)   Typical Serving size of 1.000 cup and cooked (or 234.00g):    3.98 g (16%) 1.08 g (1%) 159.12 kcal (8%) 27.31 g (21%) 3.18 g (5%) 5.55 g (10%)   Other serving sizes 1.000 cup, dry and yields (or 501.00g):    8.52 g (34%) 2.3 g (3%) 340.68 kcal (17%) 58.47 g (45%) 6.81 g (10%) 11.87 g (21%)   Other serving sizes 1.000 oz, dry and yields (or 177.00g):    3.01 g (12%) 0.81 g (1%) 120.36 kcal (6%) 20.66 g (16%) 2.41 g (4%) 4.19 g (7%)   Other serving sizes 1.000 packet, dry and yields (or 177.00g):    3.01 g (12%) 0.81 g (1%) 120.36 kcal (6%) 20.66 g (16%) 2.41 g (4%) 4.19 g (7%) 6. Cereals, oats, instant, fortified, with cinnamon and spice, dry - nutritional score 15.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 8.00 g (32%) 25.33 g (28%) 369.00 kcal (18%) 76.08 g (59%) 4.84 g (7%) 9.53 g (17%)   Typical Serving size of 1.000 packet (or 45.00g):    3.6 g (14%) 11.4 g (13%) 166.05 kcal (8%) 34.24 g (26%) 2.18 g (3%) 4.29 g (8%) 7. Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water - nutritional score 15.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 2.00 g (8%) 6.31 g (7%) 96.00 kcal (5%) 18.95 g (15%) 1.21 g (2%) 2.37 g (4%)   Typical Serving size of 1.000 cup (or 240.00g):    4.8 g (19%) 15.14 g (17%) 230.4 kcal (12%) 45.48 g (35%) 2.9 g (4%) 5.69 g (10%)   Other serving sizes 1.000 tbsp (or 15.00g):    0.3 g (1%) 0.95 g (1%) 14.4 kcal (1%) 2.84 g (2%) 0.18 g (0%) 0.36 g (1%)   Other serving sizes 1.000 packet and prepared (or 161.00g):    3.22 g (13%) 10.16 g (11%) 154.56 kcal (8%) 30.51 g (23%) 1.95 g (3%) 3.82 g (7%) 8. Cereals, oats, instant, fortified, with raisins and spice, dry - nutritional score 16.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 5.70 g (23%) 37.14 g (41%) 360.00 kcal (18%) 76.33 g (59%) 4.03 g (6%) 8.45 g (15%)   Typical Serving size of 1.000 packet (or 44.00g):    2.51 g (10%) 16.34 g (18%) 158.4 kcal (8%) 33.59 g (26%) 1.77 g (3%) 3.72 g (7%) 9. Cereals, oats, instant, fortified, with raisins and spice, prepared with water - nutritional score 16.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 1.30 g (5%) 8.71 g (10%) 88.00 kcal (4%) 17.91 g (14%) 0.95 g (1%) 1.98 g (4%)   Typical Serving size of 1.000 cup (or 240.00g):    3.12 g (12%) 20.9 g (23%) 211.2 kcal (11%) 42.98 g (33%) 2.28 g (4%) 4.75 g (8%)   Other serving sizes 1.000 tbsp (or 15.00g):    0.2 g (1%) 1.31 g (1%) 13.2 kcal (1%) 2.69 g (2%) 0.14 g (0%) 0.3 g (1%)   Other serving sizes 1.000 packet and prepared (or 158.00g):    2.05 g (8%) 13.76 g (15%) 139.04 kcal (7%) 28.3 g (22%) 1.5 g (2%) 3.13 g (6%) 10. Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt - nutritional score 15.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 1.70 g (7%) 0.27 g (0%) 71.00 kcal (4%) 12.00 g (9%) 1.52 g (2%) 2.54 g (5%)   Typical Serving size of 1.000 cup (or 234.00g):    3.98 g (16%) 0.63 g (1%) 166.14 kcal (8%) 28.08 g (22%) 3.56 g (5%) 5.94 g (11%)   Other serving sizes 0.750 cup (or 175.00g):    2.98 g (12%) 0.47 g (1%) 124.25 kcal (6%) 21 g (16%) 2.66 g (4%) 4.45 g (8%) 11. Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins - nutritional score 15.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 9.40 g (38%) 24.63 g (27%) 412.00 kcal (21%) 74.67 g (57%) 10.38 g (16%) 9.66 g (17%)   Typical Serving size of 0.500 cup (1 NLEA serving) (or 51.00g):    4.79 g (19%) 12.56 g (14%) 210.12 kcal (11%) 38.08 g (29%) 5.29 g (8%) 4.93 g (9%) 12. Cereals, QUAKER, Quick Oats, Dry - nutritional score 15.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 9.40 g (38%) 1.42 g (2%) 371.00 kcal (19%) 68.18 g (52%) 6.87 g (11%) 13.70 g (24%)   Typical Serving size of 0.500 cup (or 40.00g):    3.76 g (15%) 0.57 g (1%) 148.4 kcal (7%) 27.27 g (21%) 2.75 g (4%) 5.48 g (10%) 13. Cereals, QUAKER, Quick Oats with Iron, Dry - nutritional score 16.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 9.40 g (38%) 1.42 g (2%) 371.00 kcal (19%) 68.18 g (52%) 6.87 g (11%) 13.70 g (24%)   Typical Serving size of 0.500 cup (or 40.00g):    3.76 g (15%) 0.57 g (1%) 148.4 kcal (7%) 27.27 g (21%) 2.75 g (4%) 5.48 g (10%) 14. Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey - nutritional score 17.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 8.60 g (34%) 26.40 g (29%) 362.00 kcal (18%) 85.00 g (65%) 1.80 g (3%) 7.80 g (14%)   Typical Serving size of 0.666 cup (1 NLEA serving) (or 29.00g):    2.49 g (10%) 7.66 g (9%) 104.98 kcal (5%) 24.65 g (19%) 0.52 g (1%) 2.26 g (4%) 15. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches - nutritional score 16.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 7.80 g (31%) 20.70 g (23%) 394.00 kcal (20%) 81.80 g (63%) 5.10 g (8%) 7.90 g (14%)   Typical Serving size of 1.000 cup (1 NLEA serving) (or 56.00g):    4.37 g (17%) 11.59 g (13%) 220.64 kcal (11%) 45.81 g (35%) 2.86 g (4%) 4.42 g (8%) 16. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches - nutritional score 16.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 5.20 g (21%) 21.90 g (24%) 399.00 kcal (20%) 82.00 g (63%) 5.40 g (8%) 7.00 g (13%)   Typical Serving size of 0.750 cup (1 NLEA serving) (or 29.00g):    1.51 g (6%) 6.35 g (7%) 115.71 kcal (6%) 23.78 g (18%) 1.57 g (2%) 2.03 g (4%) 17. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries - nutritional score 16.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 5.40 g (22%) 24.00 g (27%) 399.00 kcal (20%) 83.30 g (64%) 4.90 g (8%) 6.70 g (12%)   Typical Serving size of 0.750 cup (1 NLEA serving) (or 31.00g):    1.67 g (7%) 7.44 g (8%) 123.69 kcal (6%) 25.82 g (20%) 1.52 g (2%) 2.08 g (4%) 18. Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches - nutritional score 15.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 5.80 g (23%) 20.40 g (23%) 400.00 kcal (20%) 82.80 g (64%) 5.00 g (8%) 7.10 g (13%)   Typical Serving size of 0.750 cup (1 NLEA serving) (or 30.00g):    1.74 g (7%) 6.12 g (7%) 120 kcal (6%) 24.84 g (19%) 1.5 g (2%) 2.13 g (4%) 19. Cereals, oats, instant, fortified, maple and brown sugar, dry - nutritional score 16.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 7.20 g (29%) 30.28 g (34%) 368.00 kcal (18%) 76.67 g (59%) 4.73 g (7%) 9.25 g (17%)   Typical Serving size of 1.000 packet (or 43.00g):    3.1 g (12%) 13.02 g (14%) 158.24 kcal (8%) 32.97 g (25%) 2.03 g (3%) 3.98 g (7%) 20. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds - nutritional score 16.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 5.50 g (22%) 20.00 g (22%) 409.00 kcal (20%) 79.60 g (61%) 7.30 g (11%) 7.70 g (14%)   Typical Serving size of 0.750 cup (1 NLEA serving) (or 32.00g):    1.76 g (7%) 6.4 g (7%) 130.88 kcal (7%) 25.47 g (20%) 2.34 g (4%) 2.46 g (4%)