NutriSeek

Grains

Oats

Rich in CopperRich in Thiamin (B1)Rich in MagnesiumRich in Phosphorus

Overview

Why eat oats?

Oats are one of the most nutrient-dense grains you can keep in the cupboard, bringing soluble fiber, plant protein and a long list of minerals to breakfast. They cook into something filling and mild, and the beta-glucan fiber they contain is linked to better cholesterol levels and steadier post-meal blood sugar.

Good to know: Dry oats are calorie-dense at 389 kcal per 100 g, so measure by the dry half-cup rather than filling the bowl to the brim, and watch for added sugar in flavored instant packets.

  1. Fiber that fills you up

    Oats supply 10.6 g of fiber per 100 g, about 38% of the Daily Value, including the soluble beta-glucan linked to healthier cholesterol levels.

  2. Real plant protein

    At 16.89 g of protein per 100 g, oats offer more than most grains, supporting muscle repair and helping a breakfast stay satisfying for longer.

  3. Mineral-rich grain

    One 100 g portion covers roughly 42% of the Daily Value for magnesium and 42% for phosphorus, minerals your nerves, muscles and bones depend on.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in oats?

Calories

389kcal

Protein

17g

Carbs

66g

Fat

6.9g

Fiber

11g

Minerals

  • Calcium54 mg4%
  • Iron4.7 mg26%
  • Magnesium177 mg42%
  • Phosphorus523 mg42%
  • Potassium429 mg9%
  • Sodium2 mg0%
  • Zinc4 mg36%
  • Copper0.63 mg70%

Vitamins

  • Thiamin (B1)0.76 mg64%
  • Riboflavin (B2)0.14 mg11%
  • Niacin (B3)0.96 mg6%
  • Vitamin B60.12 mg7%
  • Folate56 µg14%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Oats (Includes foods for USDA's Food Distribution Program)” (SR Legacy, FDC ID 169705).View the USDA record ↗ (opens in a new tab).