Oats (Includes foods for USDA's Food Distribution Program)

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 90 / 100 How is this scored?

Composition

Energy

Protein 16.9 g · 68 kcal/100g
Fat 6.9 g · 62 kcal/100g
Carbs 66.3 g · 265 kcal/100g
Fiber 10.6 g
Water 8 g
Total energy 389 kcal

Energy is predominantly from carbs (67%); EFSA recommends 45–60% for a balanced diet

Fat quality 69 / 100 How is this scored?
Total fat
6.9g
Saturated
1.2g
Monounsat.
2.2g
Polyunsat.
2.5g
Omega-6
2.42g

Saturated fat is 2.8% of energy, within the WHO limit of 10%.

Protein quality 92 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 92%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (92% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 64 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.76 mg
Riboflavin (B2) 0.14 mg
Niacin (B3) 1.0 mg
Pantothenic (B5) 1.3 mg
Vitamin B6 0.12 mg
Folate (B9) 56 µg
Vitamin B12 0.00 µg

Minerals

Calcium 54 mg
Iron 4.7 mg
Magnesium 177 mg
Phosphorus 523 mg
Potassium 429 mg
Sodium 2 mg
Zinc 4.0 mg
Copper 0.63 mg
Manganese 4.92 mg

Notable source of Manganese (246% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.