Morning oats

Breakfast

Item Rating: 77/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		236.6 mg	10%
Total Carbohydrates		71.0 g	25%
	Dietary Fiber	9.5 g	33%
	Sugars	15.8 g
protein		12.6 g	25%
Vitamin D		0 mcg	0%
Calcium		78.9 mg	6%
Iron		3.2 mg	17%
Potassium		315.5 mg	6%

* 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: 71 cal (17.5%)

Protein: 50 cal (12.4%)

Carbs: 284 cal (70.0%)

About Morning oats

Morning oats, commonly referred to as oatmeal or porridge, are a popular breakfast staple made from oats—a cereal grain native to temperate climates and traditionally cultivated in Europe and North America. Oats are highly versatile in cuisine, often prepared with milk or water and topped with fruits, nuts, or seeds. Nutritionally, a ½-cup serving of dry oats contains approximately 150 calories, 5 grams of protein, 4 grams of fiber, and essential nutrients such as magnesium, phosphorus, zinc, and B vitamins. Oats are particularly valued for their high soluble fiber content, specifically beta-glucans, which contribute to heart and gut health. They are naturally low in fat and provide sustained energy due to their complex carbohydrate profile, making them ideal for long-lasting fullness and nutritional balance in the morning.

Health Benefits

• Promotes heart health due to beta-glucan, a soluble fiber that helps lower LDL cholesterol levels.
• Supports digestive health with 4 grams of dietary fiber per serving, aiding in regular bowel movements.
• Provides energy and boosts brain function with complex carbohydrates and B vitamins like thiamin.
• Strengthens bones with mineral phosphorus, important for maintaining bone density.
• May assist in blood sugar regulation due to the low glycemic index of oats, which provides slow energy release.

Dietary Considerations

Allergens: Contains gluten (if cross-contaminated), milk (if prepared with dairy)

Suitable for: Vegetarian, vegan (if prepared with non-dairy milk), low-fat diets

Not suitable for: Gluten-free diets (unless certified gluten-free oats are used), low-carb diets

Selection and Storage

Store dry oats in an airtight container in a cool, dry place for up to 6 months. Cooked oatmeal can be refrigerated for up to 5 days in a sealed container. Reheat with additional liquid to maintain texture.

Common Questions About Morning oats Nutrition

How much protein and calories are in morning oats?

A 1/2 cup serving of dry oats contains about 150 calories, 5 grams of protein, 27 grams of carbohydrates, and 4 grams of fiber. They're also a good source of vitamins and minerals such as manganese, phosphorus, magnesium, and iron.

Can I eat morning oats on a keto or low-carb diet?

Morning oats are not suitable for a strict keto or low-carb diet as they are high in carbohydrates, with approximately 27 grams per 1/2 cup serving. However, small portions could be included in a moderate low-carb diet depending on your daily carb intake allowance.

What are the main health benefits of eating oats?

Oats are rich in soluble fiber, particularly beta-glucan, which helps lower cholesterol levels and improve heart health. They also promote healthy digestion, provide sustained energy, and may help stabilize blood sugar levels due to their low glycemic index.

What is a recommended serving size for morning oats?

A standard serving size for dry oats is 1/2 cup, which yields approximately 1 cup when cooked. This portion is typically sufficient for most adults, delivering balanced nutrition and satiety without excessive caloric intake.

How do morning oats compare to other breakfast grains like quinoa or rice?

Oats are higher in soluble fiber than quinoa or rice, making them better for heart health and satiety. Quinoa, however, has more protein per serving (8 grams per 1 cup cooked) and is a complete protein, unlike oats. Rice, particularly white rice, has fewer vitamins and fiber than oats but is lower in fat.

Data Sources & Scientific References