Whole grain 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 Whole grain oatmeal

Whole grain oatmeal is derived from oat groats, the hulled seeds of the oat plant (Avena sativa). A staple in many cuisines worldwide, oatmeal has origins in ancient Asia and Europe, where oats flourished as a hardy cereal grain in cooler climates. Whole grain oatmeal retains the bran, germ, and endosperm, offering a nutrient-dense option high in fiber, vitamins, and minerals. A single 1-cup serving of cooked oatmeal provides approximately 150 calories, 6 grams of protein, 4 grams of fiber, and important nutrients like magnesium, phosphorus, manganese, and B vitamins. Its complex carbohydrates release energy slowly, making it a versatile and sustaining food that is popular in both savory and sweet dishes.

Health Benefits

• Promotes heart health due to its beta-glucan soluble fiber, which can help reduce LDL cholesterol levels.
• Supports digestive health with 4 grams of dietary fiber per cooked cup, aiding regularity and gut bacteria balance.
• Provides sustained energy with its complex carbohydrates, which stabilize blood sugar levels over time.
• Rich in manganese, a mineral essential for bone health and metabolic processes.
• Contains antioxidants like avenanthramides, which may help reduce inflammation and improve blood flow.

Dietary Considerations

Allergens: Contains gluten (if cross-contaminated with wheat during processing)

Suitable for: Vegan, vegetarian, low-fat

Not suitable for: Gluten-free (unless certified), keto

Selection and Storage

Store whole grain oatmeal in an airtight container in a cool, dry place to prevent moisture and spoilage. For optimal freshness, use within 3-6 months.

Common Questions About Whole grain oatmeal Nutrition

Is whole grain oatmeal high in protein?

Whole grain oatmeal is moderate in protein, offering about 5-6 grams of protein per 1 cup (cooked). While it isn't a high-protein food, it can be paired with other protein-rich ingredients like nuts, seeds, or Greek yogurt to boost the protein content of your meal.

Can I eat whole grain oatmeal on a keto diet?

Whole grain oatmeal is not typically suitable for a keto diet due to its relatively high carbohydrate content, with roughly 27 grams of net carbs per 1 cup (cooked). Keto diets generally limit carbs to around 20-50 grams per day, making oatmeal an unsuitable choice for this dietary plan.

What are the health benefits of whole grain oatmeal?

Whole grain oatmeal is rich in dietary fiber, specifically beta-glucan, which can help lower LDL cholesterol levels and improve heart health. It also contains essential nutrients like manganese, magnesium, and phosphorus, and provides lasting energy due to its slow digestion. However, individuals with gluten intolerance should ensure their oatmeal is certified gluten-free.

What is the recommended serving size for whole grain oatmeal?

A standard serving size for whole grain oatmeal is 1/2 cup of dry oats, which yields about 1 cup cooked. This portion provides approximately 150 calories, 5 grams of protein, and 4 grams of fiber. Adjust serving sizes based on your daily calorie needs and dietary goals.

How does whole grain oatmeal compare to instant oatmeal?

Whole grain oatmeal is typically less processed than instant oatmeal, retaining more fiber and nutrients. Instant oatmeal often contains added sugars and preservatives, which can increase the calorie count and affect its health benefits. For optimal nutrition, opt for plain whole grain oats and customize with healthy toppings.

Data Sources & Scientific References