Quick Overview
8.6 / 10
Health Score
Oats is a whole grain known for soluble fiber and slow carbohydrates. Values are approximate per 100 g and can vary by variety, preparation and source.
Food typeWhole grain
Main energy sourceCarbohydrates
TextureVaries by preparation
Typical servingApprox. 100 g or one practical serving
Best known forSoluble fiber and slow carbohydrates
Processing levelWhole or minimally processed food
Calories
389 kcal
Approximate calories per 100 g of oats.
Protein
16.9 g
Oats provides approximately 16.9 g protein per 100 g.
Water
8 g
Oats contains approximately 8 g water per 100 g.
Macronutrients per 100 g
Total carbohydrates
66.3 g
Carbohydrates
Total carbs66.3 g
Fiber10.6 g
Net carbsApprox. 55.7 g
Total sugarApprox. 0.9 g
Added sugar0 g
Sugar alcoholsNormally 0 g / not significant
Fat Profile
Oats contains approximately 6.9 g fat per 100 g.
Total fat6.9 g
Monounsaturated fatVaries
Polyunsaturated fatVaries
Saturated fatVaries
Trans fat0 g unless processed
CholesterolPresent in animal foods, 0 mg in plants
Vitamins
ThiaminContributes to normal body functions
FolateContributes to normal body functions
Vitamin B6Contributes to normal body functions
Pantothenic acidContributes to normal body functions
Minerals
ManganeseImportant dietary mineral
PhosphorusImportant dietary mineral
MagnesiumImportant dietary mineral
IronImportant dietary mineral
Oats nutrition summary
Oats can fit into a balanced diet and is especially useful for soluble fiber and slow carbohydrates.
Nutrition values are approximate per 100 g. Preparation, variety, ripeness and added ingredients can change the final nutrition profile.
Diet Compatibility
Vegetarian: Maybe
Vegan: Maybe
Gluten free: Maybe
Keto: Maybe
Paleo: Maybe
Mediterranean diet: Maybe
Why it can be good
- Nutrient density: Provides useful nutrients such as Thiamin, Folate.
- Practical food: Easy to include in meals or snacks.
- Whole food option: Works well in simple, minimally processed meals.
Things to be aware of
- Portion size: Calories or carbohydrates can add up depending on the food and serving.
- Preparation matters: Frying, sauces, sugar or salt can change the health profile.
- Tolerance: Some people may need to limit it because of allergies, digestion or dietary goals.
Glycemic impact
Oats generally has a low to moderate glycemic impact, depending on portion size and preparation.
Estimated categoryLow to moderate
Fiber effectFiber can slow digestion
Best pairingPair with protein, fat or vegetables for a steadier meal
Digestion
Oats is usually easy to digest for most people, but individual tolerance can vary.
Fiber10.6 g
Gut effectOften neutral to positive
Possible issueAllergy, intolerance or large portions may cause issues for some people
Satiety
Oats can support fullness depending on its protein, fiber, fat and water content.
Useful Plant Compounds
Beta-glucanNaturally occurring food compound
AvenanthramidesNaturally occurring food compound
Ferulic acidNaturally occurring food compound
Plant proteinNaturally occurring food compound
Best Uses
Breakfast: Use as part of a balanced breakfast when suitable
Lunch: Add to bowls, salads or simple meals
Dinner: Use as a side or main ingredient depending on the food
Snacks: Works as a practical snack or snack ingredient