Boiled oats

Breakfast

Item Rating: 81/100

1 serving (40 grams) contains 154 calories, 6.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		308
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	8 g	28%
	Sugars	0.8 g
protein		12 g	24%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		3 mg	16%
Potassium		280 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 54 cal (17.0%)

Protein: 48 cal (15.1%)

Carbs: 216 cal (67.9%)

About Boiled oats

Boiled oats, made by cooking oat grains in water or milk, are a staple in many traditional cuisines, notably Scandinavian, Scottish, and North American diets. Oats are derived from the cereal grain Avena sativa, which has been cultivated for centuries as a nourishing and versatile food. They are high in complex carbohydrates and dietary fiber, especially beta-glucan, a soluble fiber known for its health-promoting properties. A 1-cup serving of boiled oats (made with water) provides approximately 154 calories, 6 grams of protein, 3 grams of fat, and 4 grams of fiber. Rich in essential minerals like manganese, phosphorus, and magnesium, oats also contain notable levels of B vitamins, especially thiamine and folate. Their low glycemic index makes them an excellent choice for sustained energy release throughout the day.

Health Benefits

• Supports heart health due to beta-glucan, which may lower LDL cholesterol levels.
• Promotes digestive health with 4 grams of dietary fiber per serving, aiding regular bowel movements.
• Provides sustained energy through complex carbohydrates, beneficial for blood sugar management.
• Rich in manganese, a mineral that aids in bone health and energy metabolism.
• Contains magnesium, which supports muscle function and nervous system health.

Dietary Considerations

Allergens: Contains gluten (potential cross-contamination in non-certified oats)

Suitable for: Vegetarian diets, vegan diets, gluten-free diets (if certified gluten-free)

Not suitable for: Gluten-free diets (if not certified gluten-free), low-carb or ketogenic diets

Selection and Storage

Store dried oats in an airtight container in a cool, dry place. Cooked oats should be refrigerated in a sealed container and consumed within 3-5 days.

Common Questions About Boiled oats Nutrition

Are boiled oats high in protein?

Boiled oats are a moderate source of protein, providing around 5-6 grams of protein per 1 cup serving (cooked). While not as protein-dense as some other foods, they serve as a good option when combined with other protein-rich toppings like nuts or seeds.

Can I eat boiled oats on a keto diet?

Boiled oats are not suitable for a keto diet due to their high carbohydrate content. A 1 cup serving of cooked oats contains approximately 27 grams of carbohydrates, which is too high for the low-carb requirements of keto.

What are the health benefits of eating boiled oats?

Boiled oats are rich in dietary fiber, particularly beta-glucan, which can help lower cholesterol levels and support heart health. They are also a good source of essential minerals like manganese, phosphorus, and magnesium, and may aid in stabilizing blood sugar levels due to their slow-digesting nature.

How much boiled oats should I eat per serving?

A typical serving size of boiled oats is 1 cup, which provides approximately 150 calories. However, portion size can depend on your dietary needs; for breakfast, a 1-cup serving paired with healthy toppings like fruits, nuts, or seeds is ideal for most people.

How do boiled oats compare to instant oats in terms of nutrition?

Boiled oats, typically made from rolled or steel-cut oats, are less processed than instant oats and have a lower glycemic index, meaning they digest more slowly and keep you fuller for longer. Instant oats tend to lose some fiber and nutrients due to processing and may contain added sugars or flavors depending on the brand.

Data Sources & Scientific References