Raw oats: calories and nutrition facts
Raw oats has 378 kcal per 100 g. One serving, 1 Serving (40 g), has 151 kcal.
- Calories
- 378 kcal
- Protein
- 16.9 g
- Carbohydrates
- 55.7 g
- Fat
- 6.9 g
Per 100 g
Raw oats: how many calories?
Raw oats has 378 kcal per 100 g, with 16.9 g protein, 55.7 g carbs and 6.9 g fat. A 40 g serving (1 Serving) has 151 kcal. That is more than the average for Cereals (261 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein19%
- Carbohydrates63%
- Fat18%
Calculate a portion
- Calories
- 151 kcal
- Protein
- 6.8 g
- Carbohydrates
- 22.3 g
- Fat
- 2.8 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (40 g) |
|---|---|---|
| Calories | 378 kcal | 151 kcal |
| Fat | 6.9 g | 2.8 g |
| of which saturated fat | 1.2 g | 0.5 g |
| Carbohydrates | 55.7 g | 22.3 g |
| of which sugars | 1.2 g | 0.5 g |
| Fiber | 10.6 g | 4.2 g |
| Protein | 16.9 g | 6.8 g |
| Sodium | 2 mg | 1 mg |
| Water | 8.2 g | 3.3 g |
| Vitamin C | 0 mg | 0 mg |
| Calcium | 54 mg | 22 mg |
| Iron | 4.7 mg | 1.9 mg |
| Potassium | 429 mg | 172 mg |
| Magnesium | 177 mg | 71 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(378 kcal) | 19% |
| Fat(6.9 g) | 10% |
| of which saturated fat(1.2 g) | 6% |
| Carbohydrates(55.7 g) | 21% |
| of which sugars(1.2 g) | 1% |
| Protein(16.9 g) | 34% |
| Salt(0.01 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of protein (at least 12% of calories)
- High fibre (at least 6 g)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Raw oats: frequently asked questions
Raw oats: how many calories per serving?
A 40 g serving (1 Serving) has 151 kcal.
Raw oats: how much protein?
Raw oats contains 16.9 g of protein per 100 g, 34% of the 50 g reference intake.
Raw oats: how much fibre?
Raw oats provides 10.6 g of fibre per 100 g, 42% of the 25 g a day recommended by EFSA.
Raw oats: how much makes 100 kcal?
100 kcal is about 26 g of this food.
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- Cooked pasta167 kcal
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- Toasted white bread317 kcal
- Wheat tortilla320 kcal
- White bread287 kcal
- Whole wheat bread234 kcal
- Whole wheat sandwich bread257 kcal
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