Oats, whole grain, rolled, old fashioned
Portion converter
Nutrition data is published per 100 g. Pick a portion to see what it works out to.
No measured portion sizes are published for this food — enter grams directly.
| Nutrient | Per 100 g | In this amount |
|---|---|---|
| Energy (Atwater General Factors)(chosen energy value) | 382 kcal | 382 kcal |
| Water | 10.3 g | 10.3 g |
| Energy (Atwater Specific Factors) | 379 kcal | 379 kcal |
| Nitrogen | 2.31 g | 2.31 g |
| Protein | 13.5 g | 13.5 g |
| Total lipid (fat) | 5.89 g | 5.89 g |
| Ash | 1.71 g | 1.71 g |
| Carbohydrate, by difference | 68.7 g | 68.7 g |
| Total dietary fiber (AOAC 2011.25) | 10.4 g | 10.4 g |
| High Molecular Weight Dietary Fiber (HMWDF) | 9.70 g | 9.70 g |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.70 g | 0.70 g |
| Beta-glucan | 7.52 g | 7.52 g |
| Starch | 53.8 g | 53.8 g |
| Calcium, Ca | 45.5 mg | 45.5 mg |
| Iron, Fe | 4.34 mg | 4.34 mg |
| Magnesium, Mg | 126.3 mg | 126.3 mg |
Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.
About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.
This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.
Nutrition per 100 g
29 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.
| Nutrient | Per 100 g | Samples |
|---|---|---|
| Energy (Atwater General Factors)(chosen energy value) | 382 kcal | — |
| Water | 10.3 g | 8 |
| Energy (Atwater Specific Factors) | 379 kcal | — |
| Nitrogen | 2.31 g | 8 |
| Protein | 13.5 g | — |
| Total lipid (fat) | 5.89 g | 8 |
| Ash | 1.71 g | 8 |
| Carbohydrate, by difference | 68.7 g | — |
| Total dietary fiber (AOAC 2011.25) | 10.4 g | 8 |
| High Molecular Weight Dietary Fiber (HMWDF) | 9.70 g | 8 |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.70 g | 8 |
| Beta-glucan | 7.52 g | 8 |
| Starch | 53.8 g | 8 |
| Calcium, Ca | 45.5 mg | 8 |
| Iron, Fe | 4.34 mg | 8 |
| Magnesium, Mg | 126.3 mg | 8 |
| Phosphorus, P | 387.3 mg | 8 |
| Potassium, K | 350.1 mg | 8 |
| Sodium, Na | 0.67 mg | 8 |
| Zinc, Zn | 2.74 mg | 8 |
| Copper, Cu | 0.43 mg | 8 |
| Manganese, Mn | 3.23 mg | 8 |
| Selenium, Se | 25.4 µg | 8 |
| Molybdenum, Mo | 160.4 µg | 8 |
| Thiamin | 0.41 mg | 8 |
| Niacin | 0.99 mg | 8 |
| Vitamin B-6 | 0.13 mg | 8 |
| Biotin | 21.9 µg | 8 |
| Folate, total | 32.0 µg | 8 |
Why there is only one energy value here
USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 2047 — Energy (Atwater General Factors) — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.
Allergens: do not rely on this page
This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.
If you have a food allergy, treat this page as background information only.
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Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (Foundation Foods, release 2026-04-30) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27