Conversion Calculator

Amount of nutrients in 100 g (grams) of Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.

Nutrient	Amount and Unit	Percentage
Water	83.61 g	83.61%
Energy (calorie)	71 kcal
Energy (joule)	297 kJ
Protein	2.54 g	2.54%
Total lipid (fat)	1.52 g	1.52%
Ash	0.34 g	0.34%
Carbohydrate, by difference	12 g	12%
Fiber, total dietary	1.7 g	1.7%
Sugars, total	0.27 g	0.27%
Sucrose	0.25 g	0.25%
Glucose (dextrose)	0 g
Fructose	0 g
Lactose	0 g
Maltose	0 g
Galactose	0.02 g	0.02%
Starch	11.6 g	11.6%
Calcium, Ca	9 mg	0.01%
Iron, Fe	0.9 mg
Magnesium, Mg	27 mg	0.03%
Phosphorus, P	77 mg	0.08%
Potassium, K	70 mg	0.07%
Sodium, Na	4 mg
Zinc, Zn	1 mg
Copper, Cu	0.074 mg
Manganese, Mn	0.58 mg
Selenium, Se	5.4 µg
Fluoride, F	71.6 µg
Vitamin C, total ascorbic acid	0 mg
Thiamin	0.076 mg
Riboflavin	0.016 mg
Niacin	0.225 mg
Pantothenic acid	0.311 mg
Vitamin B-6	0.005 mg
Folate, total	6 µg
Folic acid	0 µg
Folate, food	6 µg
Folate, DFE	6 µg
Choline, total	7.4 mg	0.01%
Betaine	3.1 mg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	0 µg
Retinol	0 µg
Carotene, beta	0 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	0 IU
Lycopene	0 µg
Lutein + zeaxanthin	180 µg
Vitamin E (alpha-tocopherol)	0.08 mg
Vitamin E, added	0 mg
Tocopherol, beta	0.01 mg
Tocopherol, gamma	0.03 mg
Tocopherol, delta	0 mg
Tocotrienol, alpha	0.21 mg
Tocotrienol, beta	0 mg
Tocotrienol, gamma	0 mg
Tocotrienol, delta	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Vitamin K (phylloquinone)	0.3 µg
Dihydrophylloquinone	0 µg
Fatty acids, total saturated	0.31 g	0.31%
4:0 butanoic, butyric fatty acid	0 g
6:0 hexanoic, caproic fatty acid	0 g
8:0 octanoic, caprylic fatty acid	0 g
10:0 decanoic, capric fatty acid	0 g
12:0 dodecanoic, lauric fatty acid	0 g
14:0 tetradecanoic, myristic, common saturated fatty acid	0.005 g
15:0 monounsaturated fatty acid	0 g
16:0 hexadecanoic, palmitic fatty acid	0.28 g	0.28%
17:0 heptadecanoic, margaric fatty acid	0.001 g
18:0 octadecanoic, stearic fatty acid	0.021 g	0.02%
20:0 eicosanoic, arachidic fatty acid	0.002 g
22:0 saturated fatty acid	0.002 g
Fatty acids, total monounsaturated	0.435 g	0.44%
14:1 monounsaturated fatty acid	0 g
16:1 undifferentiated, hexadecenoic, palmitoleic	0.003 g
16:1 cis monounsaturated fatty acid	0.003 g
17:1 monounsaturated fatty acid	0 g
18:1 undifferentiated	0.422 g	0.42%
18:1 cis	0.422 g	0.42%
18:1 trans	0 g
20:1 eicosenoic, gadoleic	0.01 g	0.01%
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	0.559 g	0.56%
18:2 undifferentiated	0.541 g	0.54%
18:2 n-6 c,c	0.54 g	0.54%
18:2 i (mixed isomers)	0.001 g
18:3 undifferentiated, octadecatrienoic, linolenic	0.018 g	0.02%
18:3 n-3 c,c,c (ALA)	0.018 g	0.02%
18:4 octadecatetraenoic, parinaric	0 g
20:4 undifferentiated, eicosatetraenoic, arachidonic	0 g
20:5 n-3 (EPA)	0 g
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic	0 g
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic	0 g
Fatty acids, total trans	0.001 g
Fatty acids, total trans-monoenoic	0 g
Fatty acids, total trans-polyenoic	0.001 g
Cholesterol	0 mg