Nutrients in 100 grams of Cooked Oats

Boiled Regular Oats, also known as oatmeal, cooked.

Macros Ratio

Protein Fat Carbs

14%

19%

67%

100 g ▼

Macro Nutrients

Cooked Oats

Energy71 kcal

2.45%

Boiled Regular Oats have 71 kcal of Energy per 100 grams, which is 2.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.52 g

1.57%

Boiled Regular Oats have 1.52 g of Fat per 100 grams, which is 1.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.31 g

0.97%

Boiled Regular Oats have 0.31 g of Saturated Fat per 100 grams, which is 0.97% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.018 g

1.13%

Boiled Regular Oats have 0.018 g of Omega 3 per 100 grams, which is 1.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.54 g

3.2%

Boiled Regular Oats have 0.541 g of Omega 6 per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Regular Oats have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12 g

9.23%

Boiled Regular Oats have 12 g of Carbohydrate per 100 grams, which is 9.23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.27 g

0.37%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled Regular Oats have 0.27 g of Sugars per 100 grams, which is 0.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0 g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Boiled Regular Oats have 0 g of Fructose per 100 grams, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0 g

Boiled Regular Oats have 0 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.25 g

Boiled Regular Oats have 0.25 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber1.7 g

4.47%

Boiled Regular Oats have 1.7 g of Fiber per 100 grams, which is 4.47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.54 g

4.54%

Boiled Regular Oats have 2.54 g of Protein per 100 grams, which is 4.54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Oats

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Regular Oats have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.076 mg

6.33%

Thiamine

Boiled Regular Oats have 0.076 mg of Vitamin B1 per 100 grams, which is 6.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.016 mg

1.23%

Riboflavin

Boiled Regular Oats have 0.016 mg of Vitamin B2 per 100 grams, which is 1.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.23 mg

1.4%

Niacin, nicotinic acid, niacinamide

Boiled Regular Oats have 0.225 mg of Vitamin B3 per 100 grams, which is 1.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg

6.2%

Pantothenic acid

Boiled Regular Oats have 0.311 mg of Vitamin B5 per 100 grams, which is 6.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.005 mg

0.38%

Pyridoxine

Boiled Regular Oats have 0.005 mg of Vitamin B6 per 100 grams, which is 0.38% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B96 μg

1.5%

Folates and Folic Acid

Boiled Regular Oats have 6 μg of Vitamin B9 per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Regular Oats have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Boiled Regular Oats have 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Regular Oats have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.08 mg

0.53%

Tocopherols and Tocotrienols

Boiled Regular Oats have 0.08 mg of Vitamin E per 100 grams, which is 0.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.3 μg

0.25%

Phytomenadione or phylloquinone

Boiled Regular Oats have 0.3 μg of Vitamin K per 100 grams, which is 0.25% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Oats

Calcium9 mg

0.9%

Boiled Regular Oats have 9 mg of Calcium per 100 grams, which is 0.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.074 mg

8.22%

Boiled Regular Oats have 0.074 mg of Copper per 100 grams, which is 8.22% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride71.6 μg

1.8%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Boiled Regular Oats have 71.6 μg of Fluoride per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.9 mg

11.3%

Boiled Regular Oats have 0.9 mg of Iron per 100 grams, which is 11.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium27 mg

6.43%

Boiled Regular Oats have 27 mg of Magnesium per 100 grams, which is 6.43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.58 mg

25.2%

Boiled Regular Oats have 0.58 mg of Manganese per 100 grams, which is 25.2% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus77 mg

11%

Boiled Regular Oats have 77 mg of Phosphorus per 100 grams, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium70 mg

2.06%

Boiled Regular Oats have 70 mg of Potassium per 100 grams, which is 2.06% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.4 μg

9.8%

Boiled Regular Oats have 5.4 μg of Selenium per 100 grams, which is 9.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4 mg

0.27%

Boiled Regular Oats have 4 mg of Sodium per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1 mg

9.1%

Boiled Regular Oats have 1 mg of Zinc per 100 grams, which is 9.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water83.6 g

2.26%

Boiled Regular Oats have 83.61 g of Water per 100 grams, which is 2.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Boiled Regular Oats:

100 grams of Cooked Oats has some Vitamin B1 and Vitamin B5.
While 100 grams of product has trace amounts of Vitamin B2, Vitamin B3 and Vitamin B9, it has no Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K.

Minerals in 100 grams of Boiled Regular Oats:

100 grams of Cooked Oats is an excellent source of Manganese.
It has a good amount of Copper, Iron, Phosphorus, Selenium and Zinc.
It also has some Magnesium.
While 100 grams of product has trace amounts of Calcium, Fluoride and Potassium, it has no Sodium.

Macronutrients in 100 grams of Boiled Regular Oats:

100 grams of Cooked Oats has a good amount of Carbohydrate.
It has some Omega 6, Fiber and Protein.
While 100 grams of product has trace amounts of Fat, Saturated Fat and Omega 3, it has no Sugars, Fructose, Glucose and Sucrose.

Compare Boiled Regular Oats with:

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Food Info

Nutrients in 100 grams of Cooked Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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