Oat meal

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 (121.2g)

Calories		454.5
% Daily Value*
Total Fat		9.1 g	11%
	Saturated Fat	1.5 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		81.8 g	29%
	Dietary Fiber	12.1 g	43%
	Sugars	3.0 g
protein		15.2 g	30%
Vitamin D		0 mcg	0%
Calcium		60.6 mg	4%
Iron		4.5 mg	25%
Potassium		454.5 mg	9%

* 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: 81 cal (17.4%)

Protein: 60 cal (12.9%)

Carbs: 327 cal (69.6%)

About Oat meal

Oatmeal is a dish made from oats, typically rolled or steel-cut, which are boiled in water or milk to a creamy consistency. Originating from ancient Asian and European cuisines, oats have been a staple crop for centuries due to their resilience and versatility. Nutritionally, oatmeal is a powerhouse, rich in complex carbohydrates, fiber (especially beta-glucan), and containing notable amounts of protein, iron, magnesium, zinc, and several B vitamins. It’s relatively low in calories, making it a popular breakfast choice for energy and satiety while being heart-healthy and beneficial for digestion.

Health Benefits

• Promotes heart health due to beta-glucan fiber, which helps reduce LDL (bad) cholesterol levels.
• Supports digestion as a rich source of soluble and insoluble fiber, aiding bowel regularity.
• Provides sustained energy with complex carbohydrates and protein, key for blood sugar regulation and endurance.
• Supports immune function through the zinc and selenium content in oats.
• Contributes to bone health with the magnesium and small amounts of calcium present in oats.

Dietary Considerations

Allergens: Contains gluten (if processed in facilities that handle wheat)

Suitable for: Vegetarian, vegan (when prepared with water or plant-based milk), gluten-free (if certified)

Not suitable for: Gluten-sensitive individuals (unless certified gluten-free), those with oat allergies

Selection and Storage

Store oats in an airtight container in a cool, dry place to prevent moisture and pests. Cooked oatmeal should be refrigerated and consumed within 3-4 days.

Common Questions About Oat meal Nutrition

Is oatmeal high in protein?

Oatmeal contains moderate amounts of protein, with about 5 grams per half-cup (40 grams) of dry oats. While not a high-protein food, it can be combined with ingredients like nuts, seeds, or protein powder to boost the protein content.

Can I eat oatmeal on a keto diet?

Oatmeal is not typically considered keto-friendly as it contains about 27 grams of carbohydrates per half-cup of dry oats. Keto diets usually limit carb intake to 20-50 grams per day, making oatmeal unsuitable for strict keto plans.

What are the health benefits of eating oatmeal?

Oatmeal is rich in soluble fiber, particularly beta-glucan, which can help lower LDL cholesterol and stabilize blood sugar levels. It is also a source of important nutrients like manganese, phosphorus, magnesium, and B vitamins, supporting heart and digestive health.

How much oatmeal should I eat per serving?

A standard serving of oatmeal is typically half a cup (40 grams) of dry oats, which provides about 150 calories. For a balanced meal, add toppings like fruits, nuts, or yogurt to increase nutritional value and satiety.

How does oatmeal compare to other breakfast cereals?

Oatmeal is generally considered healthier than many processed breakfast cereals as it is minimally processed, free of added sugars in its plain form, and rich in fiber. Unlike many cereals, oatmeal has a low glycemic index, helping to provide longer-lasting energy.

Data Sources & Scientific References