Whole grain oat cereal

Grain

Item Rating: 73/100

1 serving (40 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 29.0 grams of carbohydrates.

Nutrition Information

1 cup (100g)

Calories		375
% Daily Value*
Total Fat		7.5 g	9%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		350 mg	15%
Total Carbohydrates		72.5 g	26%
	Dietary Fiber	10 g	35%
	Sugars	2.5 g
protein		12.5 g	25%
Vitamin D		200 mcg	1000%
Calcium		250 mg	19%
Iron		10 mg	55%
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

Source of Calories

Fat: 67 cal (16.6%)

Protein: 50 cal (12.3%)

Carbs: 290 cal (71.2%)

About Whole grain oat cereal

Whole grain oat cereal is a breakfast staple made from oats that retain their bran, germ, and endosperm, ensuring all parts of the grain remain intact. Originating from traditional European cuisines, oats were cultivated for their resilience in temperate climates and their nutritional density. Whole grain oat cereal is rich in complex carbohydrates, dietary fiber, and essential nutrients like iron, magnesium, and B vitamins. It is commonly consumed as porridge or baked into bars for a quick, fulfilling meal. Whole oats support sustained energy, making them a popular choice for health-conscious diets worldwide.

Health Benefits

• Promotes heart health due to the presence of beta-glucan, a soluble fiber that can lower LDL cholesterol levels.
• Supports digestive health as it provides approximately 4 grams of dietary fiber per 40 grams of uncooked oats, aiding regular bowel movements.
• Boosts energy and satiety with complex carbohydrates that provide slow-releasing energy while stabilizing blood sugar levels.

Dietary Considerations

Allergens: Contains gluten (potential cross-contamination), tree nuts (if processed in facilities handling nuts)

Suitable for: Vegetarian, vegan, gluten-free (certified oats)

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

Selection and Storage

Store oat cereal in an airtight container in a cool, dry place to prevent moisture and pest infestation. Avoid direct sunlight to maintain freshness.

Common Questions About Whole grain oat cereal Nutrition

Is whole grain oat cereal high in protein?

Whole grain oat cereal typically contains about 5-7 grams of protein per 1-cup serving, depending on the brand and preparation. While this is a moderate amount, oats are not considered a high-protein food compared to options like eggs or Greek yogurt. However, they can contribute beneficial protein to a balanced diet.

Can I eat whole grain oat cereal on a keto diet?

Whole grain oat cereal is not suitable for a keto diet because it is relatively high in carbohydrates, with approximately 25-30 grams of carbs per 1-cup serving. Keto diets typically require extremely low carbohydrate intake, focusing on high fat and moderate protein foods.

What are the health benefits of whole grain oat cereal?

Whole grain oat cereal is an excellent source of dietary fiber, particularly beta-glucan, which supports heart health by lowering LDL cholesterol. It also contains essential nutrients like manganese, phosphorus, magnesium, and iron. Additionally, the fiber content aids digestion and can help maintain healthy blood sugar levels.

What is the recommended serving size for whole grain oat cereal?

The typical serving size for whole grain oat cereal is about 1 cup, which contains roughly 150-200 calories depending on added ingredients like sugar or dried fruits. If monitoring calories or sugar, some portion sizes may need to be adjusted based on individual dietary needs.

How does whole grain oat cereal compare to other breakfast cereals?

Whole grain oat cereal generally has fewer added sugars and more fiber compared to many processed breakfast cereals, making it a healthier choice. It is also more filling due to its fiber content. However, cereals like bran flakes might offer slightly more fiber, while granola often contains higher calories and sugar due to added sweeteners and fats.

Data Sources & Scientific References