Gluten-free oats

Grain

Item Rating: 81/100

1 serving (40 grams) contains 154 calories, 5.4 grams of protein, 3.2 grams of fat, and 27.0 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		4 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	8 g	28%
	Sugars	0.8 g
protein		10.8 g	21%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		3.4 mg	18%
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 (18.2%)

Protein: 43 cal (13.6%)

Carbs: 216 cal (68.2%)

About Gluten-free oats

Gluten-free oats are oats that have been processed to eliminate cross-contamination with gluten-containing grains such as wheat, barley, and rye. Native primarily to regions with temperate climates, oats have been a staple in cuisines around the world, often used in porridge, granola, and baked goods. Nutritionally, gluten-free oats are a rich source of dietary fiber, particularly beta-glucan, which is known for its cholesterol-lowering effects. They also provide essential nutrients like manganese, phosphorus, magnesium, and B vitamins, while being naturally low in fat and free of added sugars. One cup of cooked oats (approximately 154 grams) provides around 154 calories, 6 grams of protein, and 4 grams of fiber, making them a nutrient-dense and filling food option for various diets.

Health Benefits

• Supports heart health due to high beta-glucan content, which helps reduce LDL cholesterol levels.
• Helps maintain digestive health with 4 grams per cup of dietary fiber, promoting regular bowel movements.
• Provides sustained energy as a source of complex carbohydrates, with around 27 grams of carbs per cooked cup.
• Rich in manganese, with one serving covering approximately 63% of the daily recommended intake, supporting bone health and metabolism.

Dietary Considerations

Allergens: Contains none (if certified gluten-free and uncontaminated)

Suitable for: Gluten-free diet, vegetarian diet, vegan diet

Not suitable for: People with oat-specific allergies, celiac individuals if oats are not properly certified gluten-free

Selection and Storage

Store in an airtight container in a cool, dry place. For extended freshness, keep them in the refrigerator or freezer to prevent rancidity.

Common Questions About Gluten-free oats Nutrition

Are gluten-free oats a good source of protein?

Gluten-free oats provide moderate protein, with approximately 6 grams of protein per 1/2 cup (40 grams) serving. While they aren't as high in protein as some other grains or legumes, they are still a nutrient-dense option that can contribute to your daily protein needs.

Can I eat gluten-free oats on a keto diet?

Gluten-free oats are typically not suitable for a strict keto diet as they contain around 27 grams of carbohydrates per 1/2 cup (40 grams) serving. For diets that require lower carbohydrates, you may want to explore alternatives like flaxseeds or chia seeds instead.

What are the health benefits of gluten-free oats?

Gluten-free oats are rich in dietary fiber, particularly beta-glucan, which supports heart health by reducing cholesterol levels. They also contain essential nutrients like manganese, phosphorus, magnesium, and antioxidants. However, some individuals with celiac disease should verify that the oats are certified gluten-free and have not been cross-contaminated during processing.

How much gluten-free oats should I eat per serving?

A typical serving size for gluten-free oats is 1/2 cup (40 grams), which provides approximately 150 calories, 27 grams of carbohydrates, and 4 grams of fiber. This amount can be adjusted depending on your daily caloric or nutritional requirements.

How do gluten-free oats compare to regular oats?

Nutritionally, gluten-free oats and regular oats are nearly identical as they both provide similar amounts of calories, protein, and fiber per serving. The main difference lies in production practices, as gluten-free oats are processed in dedicated facilities to prevent cross-contamination for individuals sensitive to gluten.

Data Sources & Scientific References