17 Fit Food calories Grains, legumes and flour
Oats calories and nutrition facts
Per 100 g: 379 kcal — 13.2 g protein, 6.5 g fat and 67.7 g carbs.
Rolled oats go into porridge, overnight oats, flapjacks and crumble toppings, and their numbers depend on how much liquid they soak up. Dry oats have about 380 kcal per 100 g, while porridge made with water drops to roughly 65 as the flakes swell. Weigh the oats dry and log the milk separately – it’s far more accurate than guessing a bowl.
- Source of protein
- High in fibre
- Very low salt
- High in manganese
- Protein 14%
- Fat 15%
- Carbs 71%
In everyday portions
- Typical serving · 50 g 190 kcal
- 100 kcal is 26 g this much of it gives 100 kcal
- 20 g of protein is 150 g this much to eat for 20 g of protein
- Energy density Medium 3.8 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Rolled oats | 379 | 13.2 | 6.5 | 67.7 |
| Instant oats | 379 | 13.2 | 6.5 | 57.6 |
| Porridge with water | 64 | 2.2 | 1.1 | 9.7 |
| Porridge with milk | 116 | 5.6 | 3.2 | 14.5 |
| Oat flakes cooked in water | 76 | 2.5 | 1.5 | 11.9 |
| Oat groats | 389 | 16.9 | 6.9 | 55.7 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Rolled oats
Energy and macros
- Energy 379 kcal 19%
- Protein 13.2 g 26%
- Fat 6.5 g 9%
- Carbs including fibre 67.7 g 26%
- Fibre 10.1 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 14%
- Fat 15%
- Carbs 71%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.42 mg 3%
- Vitamin K 2 µg 3%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.46 mg 42%
- Vitamin B2 (riboflavin) 0.155 mg 11%
- Vitamin B3 (niacin) 1.1 mg 7%
- Vitamin B5 (pantothenic acid) 1.1 mg 19%
- Vitamin B6 0.1 mg 7%
- Folate (B9) 32 µg 16%
- Vitamin B12 0 µg 0%
- Choline 40.4 mg
Minerals
- Potassium 362 mg 18%
- Calcium 52 mg 6%
- Phosphorus 410 mg 59%
- Magnesium 138 mg 37%
- Iron 4.2 mg 30%
- Zinc 3.6 mg 36%
- Copper 0.391 mg 39%
- Manganese 3.6 mg 182%
- Selenium 28.9 µg 53%
- Iodine 0.791 µg <1%
- Sodium 6 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Very low salt
- High in manganese
- High in phosphorus
- High in selenium
- High in vitamin B1
- High in copper
- High in magnesium
- High in zinc
- High in iron
- Source of vitamin B5
- Source of potassium
- Source of folate
Instant oats
Energy and macros
- Energy 379 kcal 19%
- Protein 13.2 g 26%
- Fat 6.5 g 9%
- Carbs available, without fibre 57.6 g 22%
- Fibre 10.1 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 14%
- Fat 15%
- Carbs 61%
- Other 10%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.42 mg 3%
- Vitamin K 2 µg 3%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.46 mg 42%
- Vitamin B2 (riboflavin) 0.155 mg 11%
- Vitamin B3 (niacin) 1.1 mg 7%
- Vitamin B5 (pantothenic acid) 1.1 mg 19%
- Vitamin B6 0.1 mg 7%
- Folate (B9) 32 µg 16%
- Vitamin B12 0 µg 0%
- Choline 40.4 mg
Minerals
- Potassium 362 mg 18%
- Calcium 52 mg 6%
- Phosphorus 410 mg 59%
- Magnesium 138 mg 37%
- Iron 4.2 mg 30%
- Zinc 3.6 mg 36%
- Copper 0.391 mg 39%
- Manganese 3.6 mg 182%
- Selenium 28.9 µg 53%
- Iodine 0.5 µg <1%
- Sodium 6 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Very low salt
- High in manganese
- High in phosphorus
- High in selenium
- High in vitamin B1
- High in copper
- High in magnesium
- High in zinc
- High in iron
- Source of vitamin B5
- Source of potassium
- Source of folate
Porridge with water
Energy and macros
- Energy 64 kcal 3%
- Protein 2.2 g 4%
- Fat 1.1 g 2%
- Carbs available, without fibre 9.7 g 4%
- Fibre 1.7 g
- Salt 0.17 g 3%
Where the calories come from
- Protein 14%
- Fat 15%
- Carbs 60%
- Other 10%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.07 mg <1%
- Vitamin K 0.3 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.062 mg 6%
- Vitamin B2 (riboflavin) 0.023 mg 2%
- Vitamin B3 (niacin) 0.17 mg 1%
- Vitamin B5 (pantothenic acid) 0.06 mg 1%
- Vitamin B6 0.015 mg 1%
- Folate (B9) 4 µg 2%
- Vitamin B12 0 µg 0%
- Choline 6.8 mg
Minerals
- Potassium 58 mg 3%
- Calcium 12 mg 2%
- Phosphorus 65 mg 9%
- Magnesium 24 mg 6%
- Iron 0.68 mg 5%
- Zinc 0.62 mg 6%
- Copper 0.072 mg 7%
- Manganese 0.46 mg 23%
- Selenium 4.8 µg 9%
- Iodine 0 µg 0%
- Sodium 70 mg 3%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Low fat
- Low salt
- Source of manganese
Porridge with milk
Energy and macros
- Energy 116 kcal 6%
- Protein 5.6 g 11%
- Fat 3.2 g 5%
- Carbs available, without fibre 14.5 g 6%
- Fibre 1.7 g
- Salt 0.26 g 4%
Where the calories come from
- Protein 19%
- Fat 25%
- Carbs 50%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 58 µg 7%
- Vitamin D 1.1 µg 22%
- Vitamin E 0.1 mg <1%
- Vitamin K 0.5 µg <1%
- Vitamin C 0.1 mg <1%
- Vitamin B1 (thiamin) 0.116 mg 11%
- Vitamin B2 (riboflavin) 0.161 mg 12%
- Vitamin B3 (niacin) 0.281 mg 2%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.073 mg 5%
- Folate (B9) 5 µg 2%
- Vitamin B12 0.53 µg 21%
- Choline 23.9 mg
Minerals
- Potassium 215 mg 11%
- Calcium 135 mg 17%
- Phosphorus 169 mg 24%
- Magnesium 35 mg 9%
- Iron 0.68 mg 5%
- Zinc 1 mg 10%
- Copper 0.063 mg 6%
- Manganese no data
- Selenium 6.8 µg 12%
- Iodine 45.1 µg 30%
- Sodium 105 mg 4%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Low salt
- High in iodine
- Source of phosphorus
- Source of vitamin D
- Source of vitamin B12
- Source of calcium
Oat flakes cooked in water
Energy and macros
- Energy 76 kcal 4%
- Protein 2.5 g 5%
- Fat 1.5 g 2%
- Carbs available, without fibre 11.9 g 5%
- Fibre 1.7 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 13%
- Fat 18%
- Carbs 63%
- Other 5%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.08 mg <1%
- Vitamin K 0.3 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.076 mg 7%
- Vitamin B2 (riboflavin) 0.016 mg 1%
- Vitamin B3 (niacin) 0.23 mg 1%
- Vitamin B5 (pantothenic acid) 0.31 mg 5%
- Vitamin B6 0.005 mg <1%
- Folate (B9) 6 µg 3%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 70 mg 4%
- Calcium 9 mg 1%
- Phosphorus 77 mg 11%
- Magnesium 27 mg 7%
- Iron 0.9 mg 6%
- Zinc 1 mg 10%
- Copper 0.074 mg 7%
- Manganese 0.58 mg 29%
- Selenium no data
- Iodine 0.3 µg <1%
- Sodium 4 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Low fat
- Salt-free
- Source of manganese
Oat groats
Energy and macros
- Energy 389 kcal 19%
- Protein 16.9 g 34%
- Fat 6.9 g 10%
- Carbs available, without fibre 55.7 g 21%
- Fibre 10.6 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 17%
- Fat 16%
- Carbs 57%
- Other 9%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E no data
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.763 mg 69%
- Vitamin B2 (riboflavin) 0.139 mg 10%
- Vitamin B3 (niacin) 0.961 mg 6%
- Vitamin B5 (pantothenic acid) 1.3 mg 22%
- Vitamin B6 0.119 mg 8%
- Folate (B9) 56 µg 28%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 429 mg 21%
- Calcium 54 mg 7%
- Phosphorus 523 mg 75%
- Magnesium 177 mg 47%
- Iron 4.7 mg 34%
- Zinc 4 mg 40%
- Copper 0.626 mg 63%
- Manganese 4.9 mg 246%
- Selenium no data
- Iodine no data
- Sodium 2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Salt-free
- High in manganese
- High in phosphorus
- High in vitamin B1
- High in copper
- High in magnesium
- High in zinc
- High in iron
- Source of folate
- Source of vitamin B5
- Source of potassium
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 87% More calories than 87% of grains, legumes and flours.
- 80% More protein than 80% of grains, legumes and flours.
- 80% More fibre than 80% of grains, legumes and flours.
- 92% More manganese than 92% of grains, legumes and flours.
- 91% More phosphorus than 91% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Egg noodles 384 kcal
- Quinoa 368 kcal
- Muesli 370 kcal
- Semolina 360 kcal
- Wheat flour 364 kcal
- Bulgur 342 kcal
17 Fit
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.