Oat nutrition: calories, carbs, GI, protein, fiber, fats
Oats
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Oat
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
59 (medium) |
| Glycemic load | 51 (high) |
| Insulin index ⓘ https://www.nature.com/articles/1602561/tables/2 – II for an oat product containing 6g of oat starch is 75 | 75 |
| Calories ⓘ Calories for selected serving | 389 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 56 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (156 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 13.3 (acidic) |
| Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/16608223/ | 16 mg |
Phosphorus ⓘHigher in Phosphorus content than 91% of foods
Fiber ⓘHigher in Fiber content than 90% of foods
Magnesium ⓘHigher in Magnesium content than 89% of foods
Iron ⓘHigher in Iron content than 89% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 88% of foods
Oat calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 389 | |
| Calories in 1 cup | 607 | 156 g |
Oat Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Oat Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0IU of 5,000IU
0%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
2.3mg of 1mg
191%
Vitamin B2:
0.42mg of 1mg
32%
Vitamin B3:
2.9mg of 16mg
18%
Vitamin B5:
4mg of 5mg
81%
Vitamin B6:
0.36mg of 1mg
27%
Folate:
168µg of 400µg
42%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 34%
16.9 g of 50 g
16.9 g (34% of DV )
Fats:
Daily Value: 11%
6.9 g of 65 g
6.9 g (11% of DV )
Carbs:
Daily Value: 22%
66.3 g of 300 g
66.3 g (22% of DV )
Water:
Daily Value: 0%
8.2 g of 2,000 g
8.2 g (0% of DV )
Other:
1.7 g
1.7 g
Protein quality breakdown
Tryptophan:
702mg of 280mg
251%
Threonine:
1725mg of 1,050mg
164%
Isoleucine:
2082mg of 1,400mg
149%
Leucine:
3852mg of 2,730mg
141%
Lysine:
2103mg of 2,100mg
100%
Methionine:
936mg of 1,050mg
89%
Phenylalanine:
2685mg of 1,750mg
153%
Valine:
2811mg of 1,820mg
154%
Histidine:
1215mg of 700mg
174%
Fat type information
Saturated Fat:
1.2 g
Monounsaturated Fat:
2.2 g
Polyunsaturated fat:
2.5 g
Fiber content ratio for Oat
Sugar:
0 g
Fiber:
11 g
Other:
56 g
All nutrients for Oat per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 389kcal | 19% | 16% |
8.3 times more than Orange
|
| Protein | 17g | 40% | 31% |
6 times more than Broccoli
|
| Fats | 6.9g | 11% | 43% |
4.8 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 56g | N/A | 16% |
Equal to Chocolate
|
| Carbs | 66g | 22% | 13% |
2.4 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 177mg | 42% | 11% |
1.3 times more than Almonds
|
| Calcium | 54mg | 5% | 32% |
2.3 times less than Milk
|
| Potassium | 429mg | 13% | 16% |
2.9 times more than Cucumber
|
| Iron | 4.7mg | 59% | 11% |
1.8 times more than Beef broiled
|
| Fiber | 11g | 42% | 10% |
4.4 times more than Orange
|
| Copper | 0.63mg | 70% | 19% |
4.4 times more than Shiitake
|
| Zinc | 4mg | 36% | 24% |
1.6 times less than Beef broiled
|
| Phosphorus | 523mg | 75% | 9% |
2.9 times more than Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 0µg | 0% | 100% | |
| Manganese | 4.9mg | 214% | 25% | |
| Vitamin B1 | 0.76mg | 64% | 12% |
2.9 times more than Pea raw
|
| Vitamin B2 | 0.14mg | 11% | 60% |
1.1 times more than Avocado
|
| Vitamin B3 | 0.96mg | 6% | 69% |
10 times less than Turkey meat
|
| Vitamin B5 | 1.3mg | 27% | 30% |
1.2 times more than Sunflower seeds
|
| Vitamin B6 | 0.12mg | 9% | 60% |
Equal to Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 56µg | 14% | 33% |
1.1 times less than Brussels sprouts
|
| Saturated Fat | 1.2g | 6% | 57% |
4.8 times less than Beef broiled
|
| Monounsaturated Fat | 2.2g | N/A | 51% |
4.5 times less than Avocado
|
| Polyunsaturated fat | 2.5g | N/A | 27% |
18.6 times less than Walnut
|
| Tryptophan | 0.23mg | 0% | 59% |
1.3 times less than Chicken meat
|
| Threonine | 0.58mg | 0% | 71% |
1.3 times less than Beef broiled
|
| Isoleucine | 0.69mg | 0% | 70% |
1.3 times less than Salmon raw
|
| Leucine | 1.3mg | 0% | 70% |
1.9 times less than Tuna Bluefin
|
| Lysine | 0.7mg | 0% | 74% |
1.6 times more than Tofu
|
| Methionine | 0.31mg | 0% | 71% |
3.3 times more than Quinoa
|
| Phenylalanine | 0.9mg | 0% | 59% |
1.3 times more than Egg
|
| Valine | 0.94mg | 0% | 65% |
2.2 times less than Soybean raw
|
| Histidine | 0.41mg | 0% | 71% |
1.8 times less than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 389
% Daily Value*
11%
Total Fat
6.9g
5.5%
Saturated Fat 1.2g
0
Trans Fat
0g
0
Cholesterol 0mg
0.09%
Sodium 2mg
22%
Total Carbohydrate
66g
42%
Dietary Fiber
11g
Total Sugars 0g
Includes ? g Added Sugars
Protein
17g
Vitamin D
0mcg
0
Calcium
54mg
5.4%
Iron
4.7mg
59%
Potassium
429mg
13%
*
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
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Oat nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.