Welcome to the nutritional density value in 20 different types of oats, ranging from 18 to 14 (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.

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 20 different types of oats based on the content in different servings in grams and oz (and other serving sizes).

1. Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) : 18/100
2. Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey : 17/100
3. Cereals, oats, instant, fortified, plain, dry : 17/100
4. Cereals, oats, instant, fortified, with raisins and spice, dry : 16/100
5. Cereals, oats, instant, fortified, with raisins and spice, prepared with water : 16/100
6. Cereals, QUAKER, Quick Oats with Iron, Dry : 16/100
7. Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds : 16/100
8. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted : 16/100
9. Cereals, oats, instant, fortified, with cinnamon and spice, dry : 15/100
10. Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water : 15/100

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, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved). 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 20 items from the general description 'oats' each of which show the nutritional amounts as well as Calories, Protein, Fat, Carbohydrate, Fiber and Sugar. The top 20 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.

oats nutritional value per 100g

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 4 items. The highest amount of nutritional value from the 4 cooked items is in Cereals, ROMAN MEAL WITH OATS, cooked with water, without salt where the score is 15.

For a serving per 100g, in a diet, the amount of Calories is 371 kcal (19% RDA), the amount of Protein is 13.7 g (24% RDA), the amount of Fat is 6.87 g (11% RDA), the amount of Carbohydrate is 68.18 g (52% RDA), the amount of Fiber is 9.4 g (38% RDA) and the amount of Sugar 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.

nutritional value and nutrition facts in oats per 100g

For the food Cereals, QUAKER, Quick Oats, Dry the typical serving size is .5 cup (or 40 g). In terms of the gram weight and total content for this serving the Calories content is 148.4 kcal, the Protein content is 5.48 g, the Fat content is 2.75 g, the Carbohydrate content is 27.27 g, the Fiber content is 3.76 g and the Sugar content is 0.57 g. nutritional value and nutritional content in oats

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 number of calories from Fat is 24.8 (kcal).The total calories from carbohydrate is 109.1 (kcal).nutritional value, calories and nutritional content in oats

This list of 20 types of oats, is brought to you by www.dietandfitnesstoday.com and ranges from Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) through to Cereals ready-to-eat, rolled oats, whole wheat, rice, presweetened, maple flavored, with pecans 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.

oats nutritional value per 100goats nutritional value per 100goats nutritional value per 100goats nutritional value per 100g

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 20 different items under the general description of oats, is 15.55 /100 of nutritional value. The averages for the different nutrients are as follows; the average amount of Calories is 278.10 kcal, the average amount of Protein is 7.25 g, the average amount of Fat is 4.86 g, the average amount of Carbohydrate is 54.09 g, the average amount of Fiber is 5.96 g and the average amount of Sugar is 11.98 g.

Median Amount

The median nutritional nutritional value value is found in Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water which in 100 Calories contains 15 /100 of nutritional value. For this serving the amount of Calories is 96 kcal, the amount of Protein is 2.37 g, the amount of Fat is 1.21 g, the amount of Carbohydrate is 18.95 g, the amount of Fiber is 2 g and the amount of Sugar is 6.31 g.

Highest Nutritional Density Content

Using the list below for the 20 different oats nutrition entries in our database, the highest amount of nutritional value is found in Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) which has a nutritional value of 18. For a 100g serving the Calories content is 68 kcal, the Protein content is 2.37 g, the Fat content is 1.36 g, the Carbohydrate content is 11.67 g, the Fiber content is 1.7 g, the Sugar content is 0.46 g.

The lowest nutritional value is in Cereals ready-to-eat, rolled oats, whole wheat, rice, presweetened, maple flavored, with pecans which has a value of 14 /100 of nutritional value. For a 100g serving the amount of Calories is 422 kcal, the amount of Protein is 8.3 g, the amount of Fat is 10.5 g, the amount of Carbohydrate is 76.9 g, the amount of Fiber is 6 g, the amount of Sugar is 24.5 g.

The difference between the highest and lowest values gives a nutritional value range of 4. The range for the other nutrients are as follows; 354 kcal for Calories, 5.93 g for Protein, 9.14 g for Fat, 65.23 g for Carbohydrate, 4.3 g for Fiber, 24.04 g for Sugar.

Nutritional Scores per Typical Serving

For a typical serving of 1 cup, cooked (or 234 g) for Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) the Calories content is 159.12 kcal, the Protein content is 5.55 g, the Fat content is 3.18 g, the Carbohydrate content is 27.31 g, the Fiber content is 3.98 g and the Sugar 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, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) - nutritional score 18 / 100
  
Fiber
(%RDA)
Sugar
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  For a 100g serving :
1.7 g (7%)0.46 g (1%)68 kcal (3%)11.67 g (9%)1.36 g (2%)2.37 g (4%)
  Typical Serving size of 1 cup and cooked (or 234g):
   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 cup, dry and yields (or 501g):
   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 oz, dry and yields (or 177g):
   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 packet, dry and yields (or 177g):
   3.01 g (12%) 0.81 g (1%) 120.36 kcal (6%) 20.66 g (16%) 2.41 g (4%) 4.19 g (7%)
2. Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey - nutritional score 17 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
8.6 g (34%)26.4 g (29%)362 kcal (18%)85 g (65%)1.8 g (3%)7.8 g (14%)
  Typical Serving size of .666 cup (1 NLEA serving) (or 29g):
   2.49 g (10%) 7.66 g (9%) 104.98 kcal (5%) 24.65 g (19%) 0.52 g (1%) 2.26 g (4%)
3. Cereals, oats, instant, fortified, plain, dry - nutritional score 17 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
10 g (40%)1.5 g (2%)362 kcal (18%)69.52 g (53%)6.9 g (11%)11.92 g (21%)
  Typical Serving size of 1 packet (or 28g):
   2.8 g (11%) 0.42 g (0%) 101.36 kcal (5%) 19.47 g (15%) 1.93 g (3%) 3.34 g (6%)
4. Cereals, oats, instant, fortified, with raisins and spice, dry - nutritional score 16 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
5.7 g (23%)37.14 g (41%)360 kcal (18%)76.33 g (59%)4.03 g (6%)8.45 g (15%)
  Typical Serving size of 1 packet (or 44g):
   2.51 g (10%) 16.34 g (18%) 158.4 kcal (8%) 33.59 g (26%) 1.77 g (3%) 3.72 g (7%)
5. Cereals, oats, instant, fortified, with raisins and spice, prepared with water - nutritional score 16 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
1.3 g (5%)8.71 g (10%)88 kcal (4%)17.91 g (14%)0.95 g (1%)1.98 g (4%)
  Typical Serving size of 1 cup (or 240g):
   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 tbsp (or 15g):
   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 packet and prepared (or 158g):
   2.05 g (8%) 13.76 g (15%) 139.04 kcal (7%) 28.3 g (22%) 1.5 g (2%) 3.13 g (6%)
6. Cereals, QUAKER, Quick Oats with Iron, Dry - nutritional score 16 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
9.4 g (38%)1.42 g (2%)371 kcal (19%)68.18 g (52%)6.87 g (11%)13.7 g (24%)
  Typical Serving size of .5 cup (or 40g):
   3.76 g (15%) 0.57 g (1%) 148.4 kcal (7%) 27.27 g (21%) 2.75 g (4%) 5.48 g (10%)
7. Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds - nutritional score 16 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
6.3 g (25%)18.75 g (21%)406 kcal (20%)81.25 g (63%)7.81 g (12%)6.25 g (11%)
  Typical Serving size of .75 cup (1 NLEA serving) (or 32g):
   2.02 g (8%) 6 g (7%) 129.92 kcal (6%) 26 g (20%) 2.5 g (4%) 2 g (4%)
8. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted - nutritional score 16 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
4.2 g (17%)19.79 g (22%)398 kcal (20%)81.19 g (62%)5.46 g (8%)7.12 g (13%)
  Typical Serving size of .75 cup (1 NLEA serving) (or 30g):
   1.26 g (5%) 5.94 g (7%) 119.4 kcal (6%) 24.36 g (19%) 1.64 g (3%) 2.14 g (4%)
9. Cereals, oats, instant, fortified, with cinnamon and spice, dry - nutritional score 15 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
8 g (32%)25.33 g (28%)369 kcal (18%)76.08 g (59%)4.84 g (7%)9.53 g (17%)
  Typical Serving size of 1 packet (or 45g):
   3.6 g (14%) 11.4 g (13%) 166.05 kcal (8%) 34.24 g (26%) 2.18 g (3%) 4.29 g (8%)
10. Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water - nutritional score 15 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2 g (8%)6.31 g (7%)96 kcal (5%)18.95 g (15%)1.21 g (2%)2.37 g (4%)
  Typical Serving size of 1 cup (or 240g):
   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 tbsp (or 15g):
   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 packet and prepared (or 161g):
   3.22 g (13%) 10.16 g (11%) 154.56 kcal (8%) 30.51 g (23%) 1.95 g (3%) 3.82 g (7%)
11. Cereals, ROMAN MEAL WITH OATS, cooked with water, without salt - nutritional score 15 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
2.9 g (12%)71 kcal (4%)14.2 g (11%)0.8 g (1%)3 g (5%)
  Typical Serving size of 1 cup (or 240g):
   6.96 g (28%) 170.4 kcal (9%) 34.08 g (26%) 1.92 g (3%) 7.2 g (13%)
  Other serving sizes .75 cup (or 180g):
   5.22 g (21%) 127.8 kcal (6%) 25.56 g (20%) 1.44 g (2%) 5.4 g (10%)
12. Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt - nutritional score 15 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
1.7 g (7%)0.27 g (0%)71 kcal (4%)12 g (9%)1.52 g (2%)2.54 g (5%)
  Typical Serving size of 1 cup (or 234g):
   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 .75 cup (or 175g):
   2.98 g (12%) 0.47 g (1%) 124.25 kcal (6%) 21 g (16%) 2.66 g (4%) 4.45 g (8%)
13. Cereals, ROMAN MEAL WITH OATS, cooked with water, with salt - nutritional score 15 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
3.4 g (14%)71 kcal (4%)14.2 g (11%)0.8 g (1%)3 g (5%)
  Typical Serving size of 1 cup (or 240g):
   8.16 g (33%) 170.4 kcal (9%) 34.08 g (26%) 1.92 g (3%) 7.2 g (13%)
  Other serving sizes .75 cup (or 180g):
   6.12 g (24%) 127.8 kcal (6%) 25.56 g (20%) 1.44 g (2%) 5.4 g (10%)
14. Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins - nutritional score 15 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
9.4 g (38%)24.63 g (27%)412 kcal (21%)74.67 g (57%)10.38 g (16%)9.66 g (17%)
  Typical Serving size of .5 cup (1 NLEA serving) (or 51g):
   4.79 g (19%) 12.56 g (14%) 210.12 kcal (11%) 38.08 g (29%) 5.29 g (8%) 4.93 g (9%)
15. Cereals, QUAKER, Quick Oats, Dry - nutritional score 15 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
9.4 g (38%)1.42 g (2%)371 kcal (19%)68.18 g (52%)6.87 g (11%)13.7 g (24%)
  Typical Serving size of .5 cup (or 40g):
   3.76 g (15%) 0.57 g (1%) 148.4 kcal (7%) 27.27 g (21%) 2.75 g (4%) 5.48 g (10%)
16. Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey - nutritional score 15 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
10.2 g (41%)20.34 g (23%)421 kcal (21%)73.65 g (57%)11.62 g (18%)10.55 g (19%)
  Typical Serving size of .5 cup (1 NLEA serving) (or 51g):
   5.2 g (21%) 10.37 g (12%) 214.71 kcal (11%) 37.56 g (29%) 5.93 g (9%) 5.38 g (10%)
17. Cereals, oats, regular and quick, not fortified, dry - nutritional score 15 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
10.1 g (40%)0.99 g (1%)379 kcal (19%)67.7 g (52%)6.52 g (10%)13.15 g (23%)
  Typical Serving size of 1 cup (or 81g):
   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 .333 cup (or 27g):
   2.73 g (11%) 0.27 g (0%) 102.33 kcal (5%) 18.28 g (14%) 1.76 g (3%) 3.55 g (6%)
18. Cereals ready-to-eat, Post Honey Bunches of Oats with vanilla bunches - nutritional score 15 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
7.1 g (28%)21.43 g (24%)393 kcal (20%)82.14 g (63%)5.36 g (8%)7.14 g (13%)
  Typical Serving size of 1 cup (1 NLEA serving) (or 56g):
   3.98 g (16%) 12 g (13%) 220.08 kcal (11%) 46 g (35%) 3 g (5%) 4 g (7%)
19. Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt - nutritional score 15 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
1.7 g (7%)0.27 g (0%)71 kcal (4%)12 g (9%)1.52 g (2%)2.54 g (5%)
  Typical Serving size of 1 cup (or 234g):
   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 tbsp (or 14.6g):
   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 .75 cup (or 175g):
   2.98 g (12%) 0.47 g (1%) 124.25 kcal (6%) 21 g (16%) 2.66 g (4%) 4.45 g (8%)