USDA-derived generic food data
What is the nutrition score of Oats (porridge, dry)?
Per 100g, Oats (porridge, dry) has a Daily Nutrient Contribution score of 24/100. Its strongest contributions are Phosphorus, Vitamin B1, Iron. Treat this as a fixed nutrient comparison, not a personal recommendation.
Reviewed 16 July 2026. USDA-derived values are estimates for a generic food and can vary with preparation and brand.
Daily Nutrient Contribution
24/100
12 nutrients provide at least 10% of the daily reference used for this comparison.
Nutrition facts
The same generic food data, shown per 100g and for 40 g (40g).
| Nutrient | Per 100g | Per 40 g |
|---|---|---|
| Calories | 379 kcal | 152 kcal |
| Protein | 13 g | 5 g |
| Carbs | 68 g | 27 g |
| Fat | 7 g | 3 g |
| Fiber | 10 g | 4 g |
| Sat fat | 1 g | 0 g |
| Sodium | 6 mg | 2 mg |
| Potassium | 362 mg | 145 mg |
| Calcium | 52 mg | 21 mg |
| Iron | 4.3 mg | 1.7 mg |
| Magnesium | 138 mg | 55 mg |
| Zinc | 3.6 mg | 1.4 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 32 µg | 13 µg |
Where Oats (porridge, dry) contributes most
These percentages are capped at 100% for the score calculation. They use a fixed adult reference and are not personalised targets.
Phosphorus
95%
523 mg per 100g
Vitamin B1
76%
0.76 mg per 100g
Iron
49%
4.3 mg per 100g
Magnesium
46%
138 mg per 100g
Sat fat
1 g per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Sodium
6 mg per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Source and limits
This page uses Nutrigate's USDA FoodData Central-derived generic-food table. It is useful for comparison, while the label on a branded product is more specific. Nutrition information is not medical advice.
Find Oats (porridge, dry) in USDA FoodData CentralCompare related foods
These foods have similar nutrient contribution patterns in the same fixed comparison.