What is Oats?
Oats are one of the healthiest grains available, uniquely rich in beta-glucan soluble fiber that's been proven to lower cholesterol. They're also high in protein for a grain and packed with minerals like manganese, magnesium, and iron.
Key Highlights
- Clinically proven to lower LDL cholesterol
- Supports stable blood sugar levels
- Promotes lasting satiety for weight management
- Provides prebiotic fiber for gut health
- Rich in antioxidants called avenanthramides
Oats Nutrition Facts
Nutrition values per 100 g (100g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 389 | - |
| Total Fat | 6.9g | 9% |
| Saturated Fat | 0g | 0% |
| Monounsaturated Fat | 2.2g | - |
| Polyunsaturated Fat | 2.5g | - |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 66.3g | 24% |
| Dietary Fiber | 10.6g | 38% |
| Sugars | 0g | - |
| Protein | 16.9g | 34% |
| Vitamins | ||
| Folate | 56µg | 14% |
| Minerals | ||
| Iron | 4.7mg | 26% |
| Magnesium | 177mg | 42% |
| Zinc | 4mg | 36% |
| Phosphorus | 523mg | 42% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Oats
Clinically proven to lower LDL cholesterol
Clinically proven to lower LDL cholesterol
Supports stable blood sugar levels
Supports stable blood sugar levels
Promotes lasting satiety for weight management
Promotes lasting satiety for weight management
Provides prebiotic fiber for gut health
Provides prebiotic fiber for gut health
Rich in antioxidants called avenanthramides
Rich in antioxidants called avenanthramides
Oats for Your Health Goals
Discover how Oats can support your specific nutrition and health goals:
Oats for Heart Health
Beta-glucan fiber proven to lower LDL cholesterol by 5-10%
Relevance: 9.5/10Oats for Energy
Complex carbs provide sustained energy; B vitamins support metabolism
Relevance: 8.5/10Oats for Weight Loss
High fiber promotes satiety; slow-digesting carbs prevent hunger
Relevance: 8.0/10Oats for Gut Health
Beta-glucan acts as prebiotic fiber, feeding beneficial gut bacteria
Relevance: 8.0/10Oats for Brain Health
B vitamins and iron support cognitive function
Relevance: 7.5/10How to Select & Store Oats
🏠 Storage Tips
- Store in airtight container in cool, dry place for up to 1 year
- Refrigerate oat flour
Best Ways to Eat Oats
Quick Recipe Ideas
- Traditional oatmeal with fruit and nuts
- Overnight oats for no-cook convenience
- Blended into smoothies for fiber
- As oat flour in baking
- In homemade granola
Track Oats in Your Diet
Use Nutrivio to log Oats and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
