Oat cereal

Breakfast

Item Rating: 80/100

1 serving (40 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (100g)

Calories		375
% Daily Value*
Total Fat		7.5 g	9%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		67.5 g	24%
	Dietary Fiber	10 g	35%
	Sugars	2.5 g
protein		12.5 g	25%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		4.5 mg	25%
Potassium		350 mg	7%

* 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

Source of Calories

Fat: 67 cal (17.4%)

Protein: 50 cal (12.9%)

Carbs: 270 cal (69.7%)

About Oat cereal

Oat cereal is a popular breakfast option made primarily from oats, a whole grain originating from ancient agricultural practices, particularly in regions like Europe and parts of Asia. Oats have been cultivated for thousands of years and are now a common ingredient in many Western diets. Oat cereal comes in various forms, including rolled oats, steel-cut oats, and instant oats, each varying slightly in texture and cooking time. Nutritionally, it is rich in complex carbohydrates, dietary fiber (notably beta-glucan), and provides a moderate amount of protein. Oats also contain essential micronutrients such as magnesium, B vitamins, iron, and zinc, making them a nutrient-dense choice for individuals seeking a balanced diet.

Health Benefits

• Supports heart health due to beta-glucan, a soluble fiber that helps reduce LDL cholesterol levels.
• Promotes digestion and satiety with its high dietary fiber content (4 grams per ½ cup of dry oats).
• Provides sustained energy with complex carbohydrates and B vitamins like thiamine, which aid in energy metabolism.

Dietary Considerations

Allergens: Contains gluten (if processed in facilities with wheat)

Suitable for: Vegan, vegetarian, low-fat

Not suitable for: Gluten-free (if not certified gluten-free)

Selection and Storage

Store oat cereal in an airtight container in a cool, dry place to prevent moisture and spoilage. Once cooked, refrigerate in a sealed container and consume within 4-6 days.

Common Questions About Oat cereal Nutrition

Is oat cereal high in protein?

Oat cereal contains a moderate amount of protein, with about 5 grams of protein per 1/2 cup of dry oats (40 grams). While not a high-protein food, it can contribute to your daily intake, especially when paired with milk or nuts, which add additional protein.

Can I eat oat cereal on a low-carb or keto diet?

Oat cereal is not suitable for a keto diet, as it is relatively high in carbohydrates, with approximately 27 grams of carbs per 1/2 cup of dry oats. For low-carb diets, it’s typically best to avoid oats or consume them in very limited quantities.

What are the health benefits of eating oat cereal?

Oat cereal is rich in soluble fiber, particularly beta-glucan, which helps lower LDL cholesterol levels and improve heart health. It also provides key nutrients such as manganese, phosphorus, magnesium, and B vitamins, supporting bone health and energy metabolism.

How much oat cereal should I eat in a serving?

A standard serving of oat cereal is 1/2 cup of dry oats, which cooks to about 1 cup. This portion contains approximately 150 calories, making it a good starting point for most people. Adjust serving sizes depending on your caloric needs or activity level.

How does oat cereal compare to other breakfast cereals?

Oat cereal is generally less processed and contains more natural fiber compared to many boxed cereals, which can be higher in added sugars. Unlike sugary cereals, oats have a low glycemic index, providing longer-lasting energy and better blood sugar control.

Data Sources & Scientific References