foodstruct logo
Find food by nutritional value | Diet analysis

Oat nutrition chart, glycemic index and rich nutrients

Oats
*all the values are displayed for the amount of 100 grams

What is Oat rich in: TOP 5 nutrients.

Oat
richer than 91% foods
richer than 90% foods
richer than 89% foods
richer than 89% foods
richer than 88% foods
91% Phosphorus
90% Fiber
89% Magnesium
89% Iron
88% Vitamin B1
Explanation: This food contains more Phosphorus than 91% of foods. More importantly, although there are several foods (9%) which contain more Phosphorus, this food itself is rich in Phosphorus more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Magnesium, Iron and Vitamin B1

Oat Glycemic index (GI)

40
Similar food data
45 Wheat Wheat
45 Arborio rice Arborio rice
45 Glutinous rice Glutinous rice

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 34%
16.89 g of 50 g
34%
Fats:
Daily Value: 11%
6.9 g of 65 g
11%
Carbs:
Daily Value: 22%
66.27 g of 300 g
22%
Water:
Daily Value: 0%
8.22 g of 2,000 g
0%
Other:
1.72 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 389
% Daily Value*
11%
Total Fat 7g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
22%
TotalCarbohydrate 66g
44%
Dietary Fiber 11g
Total Sugars 0g
Includes 1g Added Sugars
Protein 17g
Vitamin D 0mcg 0%

Calcium 54mg 5%

Iron 5mg 28%

Potassium 429mg 12%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 54 mg of 1,000 mg 5%
Iron: 4.72 mg of 18 mg 26%
Magnesium: 177 mg of 400 mg 44%
Phosphorus: 523 mg of 1,000 mg 52%
Potassium: 429 mg of 3,500 mg 12%
Sodium: 2 mg of 2,400 mg 0%
Zinc: 3.97 mg of 15 mg 26%
Copper: 0.626 mg of 2 mg 31%
Manganese: 4.916 mg of 2 mg 246%
Selenium: µg of 70 µg 0%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Phosphorus
523 mg
TOP 9%
Magnesium
177 mg
TOP 11%
Iron
4.72 mg
TOP 11%
Potassium
429 mg
TOP 16%
Copper
0.626 mg
TOP 19%
Zinc
3.97 mg
TOP 24%
Manganese
4.916 mg
TOP 25%
Calcium
54 mg
TOP 32%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : mg of 20 mg 0%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.763 mg of 2 mg 51%
Vitamin B2: 0.139 mg of 2 mg 8%
Vitamin B3: 0.961 mg of 20 mg 5%
Vitamin B5: 1.349 mg of 10 mg 13%
Vitamin B6: 0.119 mg of 2 mg 6%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B1
0.763 µg
TOP 12%
Vitamin B5
1.349 µg
TOP 30%
Vitamin B2
0.139 µg
TOP 60%
Vitamin B6
0.119 µg
TOP 60%
Vitamin B3
0.961 µg
TOP 69%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin A
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 234 mg of 280 mg 84%
Threonine: 575 mg of 1,050 mg 55%
Isoleucine: 694 mg of 1,400 mg 50%
Leucine: 1284 mg of 2,730 mg 47%
Lysine: 701 mg of 2,100 mg 33%
Methionine: 312 mg of 1,050 mg 30%
Phenylalanine: 895 mg of 1,750 mg 51%
Valine: 937 mg of 1,820 mg 51%
Histidine: 405 mg of 700 mg 58%

Fat type information

Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.