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Oat nutrition, glycemic index, calories, net carbs & more

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

Important nutritional characteristics for Oat

Oat
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
59 (medium)
Insulin index ⓘ The II value for an oat product containing 6g of oat starch https://www.nature.com/articles/1602561/tables/2
75
Calories
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)
91% Phosphorus
90% Fiber
89% Magnesium
89% Iron
88% Vitamin B1
Explanation: The given food contains more Phosphorus than 91% of foods. Note that this food itself is richer in Phosphorus than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Magnesium, Iron, and Vitamin B1.

Oat Glycemic index (GI)

59

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 17% 177% 127% 225% 38% 1% 109% 209% 642% 0% 0%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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

17% 7% 67% 9% 2%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 251% 165% 149% 142% 101% 90% 154% 155% 174%
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

1.217% 2.178% 2.535%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g

Fiber content ratio for Oat

10.6% 55.67%
Sugar: 0 g
Fiber: 10.6 g
Other: 55.67 g

All nutrients for Oat per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 16% 55.67g Equal to Chocolate Chocolate
Protein 40% 31% 16.89g 6 times more than Broccoli Broccoli
Fats 11% 43% 6.9g 4.8 times less than Cheese Cheese
Carbs 22% 13% 66.27g 2.4 times more than Rice Rice
Calories 19% 16% 389kcal 8.3 times more than Orange Orange
Fiber 42% 10% 10.6g 4.4 times more than Orange Orange
Calcium 5% 32% 54mg 2.3 times less than Milk Milk
Iron 59% 11% 4.72mg 1.8 times more than Beef Beef
Magnesium 42% 11% 177mg 1.3 times more than Almond Almond
Phosphorus 75% 9% 523mg 2.9 times more than Chicken meat Chicken meat
Potassium 13% 16% 429mg 2.9 times more than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 36% 24% 3.97mg 1.6 times less than Beef Beef
Copper 70% 19% 0.63mg 4.4 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 64% 12% 0.76mg 2.9 times more than Pea Pea
Vitamin B2 11% 60% 0.14mg 1.1 times more than Avocado Avocado
Vitamin B3 6% 69% 0.96mg 10 times less than Turkey meat Turkey meat
Vitamin B5 27% 30% 1.35mg 1.2 times more than Sunflower seed Sunflower seed
Vitamin B6 9% 60% 0.12mg Equal to Oat Oat
Folate 14% 33% 56µg 1.1 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Tryptophan 0% 59% 0.23mg 1.3 times less than Chicken meat Chicken meat
Threonine 0% 71% 0.58mg 1.3 times less than Beef Beef
Isoleucine 0% 70% 0.69mg 1.3 times less than Salmon Salmon
Leucine 0% 70% 1.28mg 1.9 times less than Tuna Tuna
Lysine 0% 74% 0.7mg 1.6 times more than Tofu Tofu
Methionine 0% 71% 0.31mg 3.3 times more than Quinoa Quinoa
Phenylalanine 0% 59% 0.9mg 1.3 times more than Egg Egg
Valine 0% 65% 0.94mg 2.2 times less than Soybean Soybean
Histidine 0% 71% 0.41mg 1.8 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 6% 57% 1.22g 4.8 times less than Beef Beef
Monounsaturated Fat N/A 51% 2.18g 4.5 times less than Avocado Avocado
Polyunsaturated fat N/A 27% 2.54g 18.6 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 389
% Daily Value*
11%
Total Fat 7g
5%
Saturated Fat 1g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.