Plain oats

Breakfast

Item Rating: 81/100

1 serving (40 grams) contains 154 calories, 5.4 grams of protein, 3.2 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (80g)

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		42 mg	3%
Iron		3.4 mg	18%
Potassium		286 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: 57 cal (18.2%)

Protein: 43 cal (13.6%)

Carbs: 216 cal (68.2%)

About Plain oats

Plain oats, derived from the Avena sativa plant, are a staple cereal grain originally cultivated in Europe and now consumed worldwide. Known for their mild, nutty flavor, plain oats are utilized across various cuisines, often in breakfast dishes like porridge, granola, or baked goods. Nutritionally, oats are an excellent source of carbohydrates and dietary fiber, particularly beta-glucan, which promotes heart health. They are also rich in essential nutrients such as manganese, phosphorus, magnesium, zinc, and iron, as well as small amounts of protein and healthy fats. Plain oats are naturally gluten-free, but cross-contamination can occur during processing, making certified gluten-free oats necessary for individuals with celiac disease or gluten sensitivity.

Health Benefits

• Supports heart health due to beta-glucan, a soluble fiber that helps reduce LDL cholesterol levels.
• Aids digestion and promotes gut health with its high fiber content, supporting regular bowel movements.
• Provides sustained energy from complex carbohydrates, making it ideal for long-lasting energy release.
• Contributes to bone health with manganese and magnesium, essential minerals found in oats.
• Helps regulate blood sugar levels thanks to the low glycemic index and soluble fiber content.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free (only if certified), low-fat, heart-healthy

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

Selection and Storage

Store plain oats in an airtight container in a cool, dry place to retain freshness. For long-term storage, consider refrigeration or freezing to prevent spoilage.

Common Questions About Plain oats Nutrition

Is plain oats high in protein?

Plain oats contain a moderate amount of protein, providing around 5 grams of protein per 1/2 cup (40 grams) of dry oats. While not as high as some protein-rich foods, oats contribute to the daily protein requirement, especially when paired with other protein sources like nuts or dairy.

Can I eat plain oats on a keto diet?

Plain oats are not typically suitable for a ketogenic diet because they are relatively high in carbohydrates, containing approximately 27 grams of carbs per 1/2 cup (40 grams) of dry oats. Keto diets prioritize foods low in carbohydrates, making oats incompatible for strict keto eating.

What are the health benefits of eating plain oats?

Plain oats are rich in dietary fiber, particularly beta-glucan, which can help lower LDL cholesterol levels and improve heart health. They also contain essential nutrients like manganese, phosphorus, magnesium, and B vitamins, supporting energy production and overall health. However, consuming oats in large quantities may lead to bloating for individuals sensitive to fiber.

What is the recommended serving size for plain oats?

A standard serving size for plain oats is 1/2 cup (40 grams) of dry oats, which expands when cooked to approximately one cup. This portion provides around 150 calories, making it a reasonable choice for a balanced meal when paired with toppings like fruits, nuts, or seeds.

How do plain oats compare to quick oats or steel-cut oats?

Plain rolled oats (regular oats) cook faster than steel-cut oats but retain more texture compared to quick oats. Steel-cut oats are less processed and have a nuttier flavor, while quick oats are pre-cooked and can be prepared quicker but may have a softer, less chewy texture. Nutritionally, all varieties are quite similar, offering fiber and essential nutrients.

Data Sources & Scientific References