Spicy Tuna Avocado Boats
Whole30 · Paleo · Low Carb
Simple food
Rolled Oats
A whole grain with one of the highest fiber contents of any breakfast staple, dominated by the cholesterol-lowering soluble fiber beta-glucan.
- Preparation
- raw
- Reported per
- 100 g
- USDA category
- Not included in a food category
- Record type
- Survey (FNDDS)
USDA FoodData Central record 2708489, Survey (FNDDS), refreshed Mar 22, 2026Oats, raw
Per 100 g
The six that answer most questions
- Calories
- 379 cal
- Protein
- 13.2 g
- Total fat
- 6.5 g
- Carbohydrate
- 67.7 g
- Fiber
- 10.1 g
- Sugars
- 1 g
Every value above is per 100 g of oats, raw, as measured in the USDA record. Nothing is scaled, averaged, or scored.
Nutrition Facts
Per 100 g · Oats, raw
| Calories | 379 |
|---|---|
| Total Fat | 6.5g8% DV |
| Saturated Fat | 1.1g6% DV |
| Total Carbohydrate | 67.7g25% DV |
| Dietary Fiber | 10.1g36% DV |
| Total Sugars | 1g |
| Protein | 13.2g26% DV |
| Sodium | 6mg0% DV |
| Calcium | 52mg4% DV |
| Iron | 4.3mg24% DV |
| Folate | 32mcg8% DV |
| Vitamin C | 0mg0% DV |
Percent Daily Values (DV) are based on a 2,000 calorie diet and apply to the 100 g amount above. Source: USDA FoodData Central: Oats, raw.
Where This Data Comes From
Straight from the source.
These numbers are USDA FoodData Central record 2708489 (Survey (FNDDS)), last refreshed into our copy on Mar 22, 2026. They are reported per 100 g so every record here compares on the same footing, with no grades, no composite scores, and no editorial math on top.
Where the source data does not include a field, the label says "Not available" rather than showing a misleading zero.
Open this record on FoodData Central to check every number against USDA directly.
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Put It to Use
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Search another food, or check a packaged one.
USDA records get the full label per 100 g. Packaged products get their ingredient list checked against the flagged-ingredient registry.