1 serving (40 grams) contains 154 calories, 5.4 grams of protein, 3.2 grams of fat, and 27.0 grams of carbohydrates.
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Nutrition Information
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
Source of Calories
About Oats meal
Oats meal, made primarily from hulled oat grains (Avena sativa), is a staple food originating in Europe but now popular worldwide. It is commonly associated with breakfast dishes such as oatmeal and porridge due to its versatility and nutritional value. Oats are rich in complex carbohydrates, dietary fiber (especially beta-glucan), and plant-based protein, making them a hearty and wholesome dietary choice. They also contain essential minerals like magnesium, phosphorus, and zinc, alongside vitamins such as B1 (thiamine) and small amounts of vitamin E. Oats have a low glycemic index, which supports sustained energy release, and they are naturally gluten-free, although cross-contamination in processing can occur. This affordable whole grain is a cornerstone of health-conscious diets around the globe.
Health Benefits
- Supports heart health due to high beta-glucan content that helps reduce LDL cholesterol levels.
- Promotes digestion and gut health with its rich dietary fiber content, which aids in regular bowel movements.
- Provides sustained energy and aids metabolism through complex carbohydrates and B-vitamins, particularly thiamine.
- Regulates blood sugar levels due to its low glycemic index and soluble fiber.
- Boosts immunity with minerals such as zinc, which supports immune function.
Dietary Considerations
Selection and Storage
Store oats in an airtight container in a cool, dry place to maintain freshness. For long-term storage, refrigerate or freeze to prevent rancidity.
Common Questions About Oats meal Nutrition
Is oatmeal high in protein?
Oatmeal is moderately high in protein compared to other grains. A 1/2 cup serving of dry oats contains around 5 grams of protein. While it is not a complete protein, combining oatmeal with a protein source like nuts or milk can enhance its nutritional profile.
Can I eat oatmeal on a keto diet?
Oatmeal is not considered keto-friendly due to its high carbohydrate content. A 1/2 cup serving of dry oats contains approximately 27 grams of carbs, which can take up a significant portion of the daily carb limit on a strict keto diet.
What are the health benefits of oatmeal?
Oatmeal is rich in fiber, particularly beta-glucan, which can help lower cholesterol levels and promote heart health. It is also a good source of manganese, magnesium, phosphorus, and antioxidants, offering benefits for energy metabolism and reducing inflammation. Additionally, it supports digestive health due to its fiber content.
What is the recommended portion size for oatmeal?
A standard portion size of oatmeal is 1/2 cup of dry oats, which yields about 1 cup of cooked oatmeal. This portion contains around 150 calories, 27 grams of carbs, 5 grams of protein, and 4 grams of fiber, making it a balanced start to the day.
How does oatmeal compare to quinoa for breakfast?
Oatmeal and quinoa are both nutritious options but differ in their nutrient profiles. Oatmeal has more dietary fiber (4 grams vs. 3 grams per 1/2 cup serving) and is a better source of beta-glucan. Quinoa, on the other hand, contains all nine essential amino acids, making it a complete protein with 8 grams of protein per cup cooked, compared to oatmeal's 5 grams per 1/2 cup dry. Both can be great choices depending on your dietary needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
