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 ⓘ The II value for an oat product containing 6g of oat starch https://www.nature.com/articles/1602561/tables/2 | 75 |
| Calories ⓘ Calories per 100-gram serving | 389 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 55.67 grams |
| Serving Size ⓘ Serving sizes are 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) |
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
Calcium:
54 mg of 1,000 mg
5%
Iron:
4.72 mg of 8 mg
59%
Magnesium:
177 mg of 420 mg
42%
Phosphorus:
523 mg of 700 mg
75%
Potassium:
429 mg of 3,400 mg
13%
Sodium:
2 mg of 2,300 mg
0%
Zinc:
3.97 mg of 11 mg
36%
Copper:
0.626 mg of 1 mg
70%
Manganese:
4.916 mg of 2 mg
214%
Selenium:
0 µg of 55 µg
0%
Choline:
0 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 :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.763 mg of 1 mg
64%
Vitamin B2:
0.139 mg of 1 mg
11%
Vitamin B3:
0.961 mg of 16 mg
6%
Vitamin B5:
1.349 mg of 5 mg
27%
Vitamin B6:
0.119 mg of 1 mg
9%
Folate:
56 µg of 400 µg
14%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B1
0.763 mg
TOP 12%
Vitamin B5
1.349 mg
TOP 30%
Folate
56 µg
TOP 33%
Vitamin B2
0.139 mg
TOP 60%
Vitamin B6
0.119 mg
TOP 60%
Vitamin B3
0.961 mg
TOP 69%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
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
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
Fiber content ratio for Oat
Sugar:
0 g
Fiber:
10.6 g
Other:
55.67 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 | 16.89g | 40% | 31% |
6 times more than Broccoli
|
| Fats | 6.9g | 11% | 43% |
4.8 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 55.67g | N/A | 16% |
Equal to Chocolate
|
| Carbs | 66.27g | 22% | 13% |
2.4 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 4.72mg | 59% | 11% |
1.8 times more than Beef
|
| Calcium | 54mg | 5% | 32% |
2.3 times less than Milk
|
| Potassium | 429mg | 13% | 16% |
2.9 times more than Cucumber
|
| Magnesium | 177mg | 42% | 11% |
1.3 times more than Almond
|
| Fiber | 10.6g | 42% | 10% |
4.4 times more than Orange
|
| Copper | 0.63mg | 70% | 19% |
4.4 times more than Shiitake
|
| Zinc | 3.97mg | 36% | 24% |
1.6 times less than Beef
|
| Phosphorus | 523mg | 75% | 9% |
2.9 times more than Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Manganese | 4.92mg | 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 | 1.35mg | 27% | 30% |
1.2 times more than Sunflower seed
|
| 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 sprout
|
| Saturated Fat | 1.22g | 6% | 57% |
4.8 times less than Beef
|
| Monounsaturated Fat | 2.18g | N/A | 51% |
4.5 times less than Avocado
|
| Polyunsaturated fat | 2.54g | 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
|
| Isoleucine | 0.69mg | 0% | 70% |
1.3 times less than Salmon raw
|
| Leucine | 1.28mg | 0% | 70% |
1.9 times less than Tuna
|
| 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
7g
5%
Saturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 2mg
22%
Total Carbohydrate
66g
44%
Dietary Fiber
11g
Total Sugars g
Includes ? g Added Sugars
Protein
17g
Vitamin D
0mcg
0%
Calcium
54mg
5%
Iron
5mg
63%
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
Oat nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.