Organic oatmeal

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 (80g)

Calories		300
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	8 g	28%
	Sugars	2 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		3 mg	16%
Potassium		300 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: 54 cal (17.4%)

Protein: 40 cal (12.9%)

Carbs: 216 cal (69.7%)

About Organic oatmeal

Organic oatmeal is made from hulled and flattened oat groats that are cultivated without synthetic pesticides and fertilizers. It originated in ancient Mesopotamia but became a staple in Western cuisine, especially for breakfast. Known for being highly nutritious, oatmeal is rich in complex carbohydrates, dietary fiber (especially beta-glucan), and essential micronutrients like manganese, phosphorus, magnesium, and B vitamins. A single cup of cooked organic oatmeal (about 154 grams) provides approximately 154 calories, 6 grams of protein, 3 grams of fat, and 27 grams of carbohydrates, making it an energy-boosting yet balanced food.

Health Benefits

• Supports heart health due to beta-glucan, which helps reduce LDL cholesterol levels.
• Promotes digestive health with high dietary fiber content, aiding in regular bowel movements.
• Provides steady energy release because of its complex carbohydrates and low glycemic index.
• Supports bone health as it contains manganese and phosphorus, key for bone metabolism.
• Boosts immune function with antioxidants like avenanthramides and vitamin E present in oats.

Dietary Considerations

Allergens: Contains gluten (possible cross-contamination in non-certified gluten-free oats)

Suitable for: Vegetarian, vegan, whole-foods diet

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

Selection and Storage

Store organic oatmeal in an airtight container in a cool, dry place for up to 12 months. For longer shelf life, consider freezing it. Cook with water, milk, or plant-based milk and add toppings like fruit or nuts to enhance flavor.

Common Questions About Organic oatmeal Nutrition

Is organic oatmeal high in protein?

Organic oatmeal is a moderate source of protein, providing about 5-6 grams of protein per 1/2 cup (40 grams) of dry oats. While it isn't as protein-dense as other foods like eggs or meat, it can contribute to your daily intake, especially when paired with nuts, seeds, or plant-based milk.

Can I eat organic oatmeal on a keto diet?

Organic oatmeal is not typically suitable for a keto diet as it contains around 27 grams of carbohydrates per 1/2 cup serving, which is relatively high for a low-carb lifestyle. However, small portions may fit into a targeted or cyclical keto plan depending on your daily carb limit.

What are the health benefits of organic oatmeal?

Organic oatmeal is rich in dietary fiber, particularly beta-glucan, which can help lower cholesterol and improve heart health. It also contains important micronutrients such as manganese, phosphorous, magnesium, and iron, which support bone health and energy production.

What is the recommended serving size for organic oatmeal?

A standard serving size of organic oatmeal is 1/2 cup (40 grams) of dry oats, which yields approximately 150 calories when prepared with water. Depending on your caloric and nutritional goals, you can adjust the portion and add toppings such as fruit or nuts to enhance its nutrient profile.

How does organic oatmeal compare to instant oatmeal?

Organic oatmeal typically has fewer additives and is less processed compared to instant oatmeal. Instant oatmeal often contains added sugars and flavorings, while organic oats retain their whole grain goodness. Organic oatmeal cooks more slowly but offers superior nutritional benefits and taste.

Data Sources & Scientific References