1 serving (40 grams) contains 154 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.
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Nutrition Information
Calories |
308 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6 g | 7% | |
| 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 g | ||
| protein | 10 g | 20% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 3.4 mg | 18% | |
| Potassium | 280 mg | 5% | |
* 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 Whole oats
Whole oats are the intact, unprocessed form of oats that originate from the Avena sativa plant, cultivated for centuries in regions like Europe and North America. They are commonly incorporated in cuisines globally as porridge, granola, or used in baking. Whole oats are a nutrient-dense grain loaded with complex carbohydrates, dietary fiber, protein, and micronutrients like iron, magnesium, zinc, and B-vitamins. They are also an excellent source of antioxidants, particularly avenanthramides, which are unique to oats. A single 1-cup serving of cooked whole oats provides approximately 154 calories, 27 grams of carbohydrates, 4 grams of dietary fiber, and 6 grams of protein, making it a filling and healthful choice suitable for various diets.
Health Benefits
- Promotes heart health due to the presence of beta-glucan, a soluble fiber that can reduce LDL cholesterol levels.
- Helps stabilize blood sugar levels, as whole oats have a low glycemic index and high fiber content.
- Supports healthy digestion through high dietary fiber content, which aids in regular bowel movements and gut health.
Dietary Considerations
Selection and Storage
Store whole oats in an airtight container in a cool, dry place to maintain freshness for up to six months. For long-term storage, refrigerate or freeze them to preserve quality.
Common Questions About Whole oats Nutrition
Are whole oats high in protein and calories?
Whole oats are moderately high in protein, providing about 5 grams of protein and 150 calories per half-cup (40 grams) of dry oats. They are also rich in fiber, particularly beta-glucan, and contain essential nutrients like manganese, phosphorus, magnesium, and B vitamins.
Can I eat whole oats on a keto or low-carb diet?
Whole oats are not suitable for a keto diet due to their high carbohydrate content, with about 27 grams of carbs per half-cup serving of dry oats. However, they can fit into a less restrictive low-carb diet in controlled portions, especially if paired with high-protein or high-fat foods.
What are the health benefits and concerns of eating whole oats?
Whole oats offer several health benefits, including improving heart health, supporting weight management, and aiding digestion due to their high fiber content. However, some individuals with gluten sensitivity may need to ensure their oats are certified gluten-free, as cross-contamination can occur in processing.
What is a healthy portion size of whole oats?
A healthy portion size is typically around half a cup (40 grams) of dry oats, which yields about 1 cup of cooked oatmeal. This amount provides a balance of nutrients without overloading on calories or carbs, making it ideal for most people as a breakfast or snack option.
How do whole oats compare to steel-cut and instant oats?
Whole oats, also called rolled oats, are more processed than steel-cut oats but retain similar nutritional content. Steel-cut oats have a slightly lower glycemic index, while instant oats can have added sugars and a higher glycemic index. Whole oats strike a balance between convenience and nutrition.
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.
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.
