Cereals, Grains and Pasta
Grains, oats, dry
Per 100 g of the edible portion · CNF 2026
389kcal per 100 g
16.9 gProtein
6.9 gFat
66.3 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 389 kcal1,628 kJ | — |
| Protein | 16.9 g | — |
| Fat | 6.9 g | 9% |
| of which saturated | 1.2 g | 6% |
| Monounsaturated fat | 2.2 g | — |
| Polyunsaturated fat | 2.5 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 66.3 g | — |
| Fibre | 10.6 g | 38% |
| Sodium | 2 mg | 0% |
| Water | 8.2 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 429 mg | 13% |
| Calcium | 54 mg | 4% |
| Magnesium | 177 mg | 42% |
| Phosphorus | 523 mg | 42% |
| Iron | 4.7 mg | 26% |
| Zinc | 4 mg | 36% |
| Copper | 0.63 mg | 70% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.53 mg | 4% |
| Thiamin (B1) | 0.76 mg | 64% |
| Riboflavin (B2) | 0.14 mg | 11% |
| Niacin (B3) | 0.96 mg | 6% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 56 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 152 foods in “Cereals, Grains and Pasta”
Energy389 kcal · median 341 kcal
Protein16.9 g · median 8.4 g
Fibre10.6 g · median 3 g
Saturated fat1.2 g · median 0.28 g
Salt0.01 g · median 0.01 g
97% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper0.63 mg · 70%
- Thiamin (B1)0.76 mg · 64%
- Magnesium177 mg · 42%
- Phosphorus523 mg · 42%
- Fibre10.6 g · 38%
Other foods in the group
More from “Cereals, Grains and Pasta”
- Grains, oat flour, whole grain393 kcal
- Pasta, egg noodles, enriched, dry385 kcal
- Pasta, egg noodles, unenriched, dry385 kcal
- Grains, millet, flour382 kcal
- Grains, wheat germ, toasted, plain382 kcal
- Pasta, egg noodles, spinach, enriched, dry382 kcal
- Grains, cornstarch381 kcal
- Grains, quinoa, flour380 kcal
- Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry380 kcal
- Grains, millet, dry378 kcal
- Grains, couscous, dry376 kcal
- Grains, corn flour, degermed, unenriched, yellow375 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.