Dried oats

Grain

Item Rating: 81/100

1 serving (40 grams) contains 154 calories, 5.4 grams of protein, 3.2 grams of fat, and 27.3 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		308
% Daily Value*
Total Fat		6.4 g	8%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		54.6 g	19%
	Dietary Fiber	8 g	28%
	Sugars	0.8 g
protein		10.8 g	21%
Vitamin D		0 mcg	0%
Calcium		34 mg	2%
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: 57 cal (18.0%)

Protein: 43 cal (13.5%)

Carbs: 218 cal (68.4%)

About Dried oats

Dried oats, derived from the Avena sativa plant, are a staple ingredient in many cuisines worldwide, particularly in European diets. They are commonly used in porridge, baking, and granola recipes. Nutritionally, dried oats are a rich source of complex carbohydrates, dietary fiber (particularly beta-glucan), and protein. They also contain essential micronutrients such as magnesium, phosphorus, zinc, and iron, along with B vitamins like thiamin and folate. Low in fat and free from cholesterol, oats offer a healthy energy-dense option ideal for breakfast or snack recipes. Gluten-free oats are available for those with sensitivities or celiac disease, although cross-contamination can occur during processing, so verification is advised. Their versatility contributes to their popularity in health-conscious eating plans globally.

Health Benefits

• Promotes heart health: The beta-glucan fiber in oats helps lower LDL cholesterol levels.
• Supports healthy digestion: High fiber content supports gut health and regular bowel movements.
• Provides sustained energy: Complex carbohydrates offer a slow release of energy, beneficial for managing blood sugar levels.

Dietary Considerations

Allergens: Contains Possible cross-contamination with gluten during processing

Suitable for: Vegetarian, vegan, dairy-free

Not suitable for: Strict gluten-free diets without certification, individuals with oat allergies

Selection and Storage

Store dried oats in an airtight container in a cool, dry place, away from moisture to prevent spoilage. Proper storage can keep them fresh for several months.

Common Questions About Dried oats Nutrition

Are dried oats a good source of protein?

Dried oats contain a moderate amount of protein, offering about 5 grams of protein per 1/2 cup (dry, 40 grams). While they are not a complete protein source, pairing them with nuts, seeds, or milk can make them more balanced.

Can I eat dried oats on a keto diet?

Dried oats are not keto-friendly due to their high carbohydrate content. A 1/2 cup (dry, 40 grams) of oats contains approximately 27 grams of carbs, making them unsuitable for a strict ketogenic diet.

What are the health benefits of dried oats?

Dried oats are rich in fiber, especially beta-glucan, which supports heart health by lowering cholesterol levels. They are also a good source of antioxidants, vitamins like B1 and minerals such as magnesium, iron, and zinc, which contribute to overall well-being.

How much dried oats should I eat per serving?

A common serving size for dried oats is 1/2 cup (40 grams) when uncooked, which provides about 150 calories. This amount is suitable for most people, but you can adjust the portion based on your calorie and nutrition needs.

How do dried oats compare to instant oats nutritionally?

Dried (rolled) oats and instant oats have similar nutritional content, but dried oats are minimally processed and digest more slowly. Instant oats, due to more processing, may cause quicker blood sugar spikes compared to dried oats, making the latter the healthier choice for stable energy levels.

Data Sources & Scientific References