Oat
Categories
| Macros | per 100 g |
|---|---|
| Calories | 374 kcal |
| Protein | 13.3 g |
| Fat | 6.9 g |
| Carbs | 66.3 g |
Oat is a whole grain cereal, typically consumed in its rolled or steel-cut form after cooking, though raw oats are also used in overnight oats, granola and baked goods. Per 100 g of raw oats, the macronutrient profile is notably substantial: 374 kcal, 13.3 g of protein, 6.9 g of fat, 66.3 g of carbohydrates and an impressive 10.6 g of dietary fibre, with very little coming from sugars (1 g). On the mineral side, oats provide 440.3 mg of phosphorus, 400 mg of potassium and 130 mg of magnesium per 100 g. They also contribute 50 mcg of folate and 40.4 mg of choline. Oats are suitable for vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in oats?
Raw oats contain 374 kcal per 100 g. A typical dry serving of around 40 g comes to roughly 150 kcal before any milk or toppings are added.
How much magnesium is in oats?
Oats contain 130 mg of magnesium per 100 g, making them one of the more magnesium-dense common grains. A standard 40 g dry serving delivers around 52 mg.
Is oat vegan-friendly?
Yes, oats are entirely plant-based and appear on the vegan, vegetarian and dairy-free diet lists. The main thing to watch is cross-contamination during processing if you are also avoiding gluten, as oats themselves do not contain gluten but are often processed alongside wheat.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 374 kcal |
| Protein | 13.3 g |
| Fat | 6.9 g |
| Carbs | 66.3 g |
| Sugars | 1.0 g |
| Fiber | 10.6 g |
| Starch | 53.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.2 g |
| Monounsaturated | 2.2 g |
| Polyunsaturated | 2.5 g |
| Trans | 0 g |
| Omega-3 | 0.080 g |
| Omega-6 | 2.2 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 54.0 mg |
| Iron | 3.9 mg |
| Magnesium | 130 mg |
| Phosphorus | 440 mg |
| Potassium | 400 mg |
| Sodium | 2.0 mg |
| Zinc | 3.0 mg |
| Copper | 0.44 mg |
| Manganese | 4.9 mg |
| Selenium | 3.0 mcg |
| Iodine | 0.50 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.60 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.65 mg |
| Riboflavin (B2) | 0.090 mg |
| Niacin (B3) | 0.96 mg |
| Pantothenic acid (B5) | 1.4 mg |
| Vitamin B6 | 0.14 mg |
| Folate (B9) | 50.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 40.4 mg |
