Oats smoothie

Breakfast

Item Rating: 74/100

1 serving (250 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.2 mg	2%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	3.8 g	13%
	Sugars	9.4 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		141.5 mg	10%
Iron		1.4 mg	7%
Potassium		188.7 mg	4%

* 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: 25 cal (16.0%)

Protein: 18 cal (12.0%)

Carbs: 113 cal (72.0%)

About Oats smoothie

Oats smoothie is a nutritious beverage made by blending oats with ingredients such as milk, yogurt, fruits, or nuts. Oats, originating from ancient cultivation in Europe, are a staple in many cuisines globally and widely valued for their health properties. Oats are rich in dietary fiber, particularly beta-glucan, which has been linked to improved heart health. They also contain significant amounts of plant-based protein, iron, magnesium, phosphorus, and B vitamins (such as B1 and B6), making them an excellent addition to a balanced diet. Paired with nutrient-dense ingredients like fruits and dairy (or plant-based alternatives), an oats smoothie is designed to provide sustained energy, support digestion, and promote overall well-being for a quick breakfast or snack option.

Health Benefits

• Supports heart health due to the beta-glucan in oats, which can lower LDL cholesterol levels.
• Promotes digestive health through high dietary fiber content, aiding in regular bowel movements.
• Provides sustained energy with complex carbohydrates and protein, reducing fatigue.
• Rich in magnesium and B vitamins, supportive for healthy metabolism and nerve function.
• Contains antioxidants found in oats, such as avenanthramides, which help reduce inflammation.

Dietary Considerations

Allergens: Contains gluten (for non-certified gluten-free oats), milk (if using dairy), nuts (if included)

Suitable for: Vegetarian, vegan (if using plant-based milk/yogurt)

Not suitable for: Gluten-free (unless certified oats are used), low-carb diets due to carbohydrate content

Selection and Storage

Consume smoothies immediately after preparation or refrigerate sealed for up to 24 hours. Stir well before drinking as separation may occur.

Common Questions About Oats smoothie Nutrition

What is the nutritional content of an oats smoothie?

An oats smoothie typically provides around 300-400 calories per serving, depending on ingredients like fruits and milk. It contains approximately 6-10 grams of protein and is also rich in dietary fiber, B vitamins, and minerals like magnesium and phosphorus. Adding seeds or nut butter can further boost its nutritional profile.

Is an oats smoothie compatible with a vegan diet?

Yes, an oats smoothie can be made vegan by using plant-based milk like almond, oat, or soy milk and avoiding any animal-derived ingredients like dairy or honey. Adding vegan protein powders can enhance the protein content for those following a vegan lifestyle.

What are the health benefits of drinking an oats smoothie?

Oats smoothies are beneficial for heart health due to their beta-glucan content, which may help lower cholesterol levels. They also offer sustained energy, aid digestion, and promote satiety thanks to the fiber. However, adding excessive sweeteners can reduce its health benefits and lead to higher sugar intake.

What is a recommended serving size for an oats smoothie?

A recommended serving size for an oats smoothie is typically around 12-16 ounces (1.5 to 2 cups). This portion usually balances nutrition and calories effectively without overloading on carbs or fiber. Adjust the serving size based on your appetite and dietary goals.

How does an oats smoothie compare to other breakfast options like oatmeal or protein shakes?

An oats smoothie is more convenient and portable compared to oatmeal and often includes additional nutrients from fruits and seeds. While oatmeal offers more texture and can be customized with toppings, protein shakes typically have higher protein content but lack the fiber provided by oats. Both options can be customized for various dietary needs.

Data Sources & Scientific References