1 serving (240 grams) contains 163 calories, 5.4 grams of protein, 3.1 grams of fat, and 31.7 grams of carbohydrates.
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Nutrition Information
Calories |
163.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.1 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 108 mg | 4% | |
| Total Carbohydrates | 31.7 g | 11% | |
| Dietary Fiber | 4.6 g | 16% | |
| Sugars | 0.7 g | ||
| protein | 5.4 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 165.6 mg | 12% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 165.6 mg | 3% | |
* 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 Quick oats
Quick oats, also known as instant oats, are a type of whole-grain cereal derived from the oat plant (Avena sativa). Originating in Europe and now widely consumed globally, they are a popular ingredient in Western breakfast cuisine. Quick oats are pre-steamed and rolled thinner than regular rolled oats, allowing for faster cooking times. Nutritionally, they are an excellent source of complex carbohydrates, dietary fiber (specifically beta-glucan), and plant-based protein. Additionally, they are rich in essential minerals like manganese, phosphorus, and magnesium, as well as small amounts of iron and zinc. Quick oats are also low in fat and contain no cholesterol, making them a heart-healthy choice. They provide approximately 150 calories per 1/2-cup serving when prepared without added ingredients.
Health Benefits
- Supports heart health due to beta-glucan fiber, which helps lower LDL cholesterol levels.
- Aids digestion and promotes gut health as a good source of soluble and insoluble fibers, which support regular bowel movements.
- Provides sustained energy from complex carbohydrates, making it a suitable choice for maintaining stable blood sugar levels.
- Supports healthy bones with essential minerals like phosphorus and magnesium.
- Helps with satiety and weight management since the high fiber content promotes a feeling of fullness.
Dietary Considerations
Selection and Storage
Store quick oats in an airtight container in a cool, dry place away from moisture or direct sunlight. For best freshness, consume within three to six months of opening.
Common Questions About Quick oats Nutrition
Are quick oats high in protein?
Quick oats provide a moderate amount of protein. A 1/2 cup (40g) serving of dry quick oats contains about 5 grams of protein, which can aid in satiety and muscle repair but may not be sufficient as a standalone protein source.
Can I eat quick oats on a keto diet?
Quick oats are not suitable for a strict keto diet as they are high in carbohydrates. A 1/2 cup (40g) serving contains around 27 grams of carbs and only 4 grams of fiber, yielding 23 grams of net carbs, which can exceed typical daily keto carb limits.
What are the health benefits of eating quick oats?
Quick oats are rich in beta-glucan fiber, which helps reduce LDL cholesterol and supports heart health. They also provide important nutrients like manganese, phosphorus, and magnesium. However, their higher glycemic index compared to other oats means they may cause a quicker blood sugar spike.
What is the recommended serving size for quick oats?
The typical serving size for quick oats is 1/2 cup (40g) of dry oats, which provides approximately 150 calories, 3 grams of fat, 27 grams of carbohydrates, and 5 grams of protein. Pairing oats with protein or healthy fats can help balance your meal.
How do quick oats compare to rolled or steel-cut oats?
Quick oats are more processed than rolled or steel-cut oats, making them cook faster but giving them a higher glycemic index. While they retain similar nutrient content, rolled and steel-cut oats provide a more gradual release of energy and typically have a chewier texture.
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.
- USDA FoodData - Quick oats DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
