Oats Nutrition Benefits and Facts

Nutritional summary

Oats are well-established for their ability to lower total and LDL cholesterol (the type often linked to heart disease) due to their high concentration of beta-glucan (a soluble fiber that increases intestinal viscosity and promotes the excretion of bile acids) .
Regular consumption of oatmeal is consistently linked to improved weight management and hunger control because its soluble fiber and high water content increase satiety (the feeling of fullness) .
Oats have a unique nutritional profile among cereal grains, containing higher levels of dietary fats and a notable concentration of essential amino acids (the building blocks of protein that the body cannot produce on its own) .
Early research and systematic reviews suggest that oats may improve glycemic control (blood sugar regulation) by slowing the absorption of glucose and potentially lowering insulin release .

Interesting fact

Oats contain avenanthramides, a group of polyphenolic compounds unique to oats, which have been investigated for their antioxidant, anti-inflammatory, and anti-apoptotic properties.

Standout nutrients

EPIC

SOURCE

Manganese

SUPER

SOURCE

Magnesium

SUPER

SOURCE

Phosphorus

SUPER

SOURCE

Dietary fibre

373

kcal per 100g

Protein12.8g

Fat7.03g

Carbs61.0g

Fiber9.87g

Sugar0.90g

Fat breakdown

Polyunsat2.62g

Monounsat2.35g

Saturated1.12g

Trans0.01g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianGluten Free

Sustainability

Lighter footprint

Oat farming generally results in lower carbon emissions and contributes to better soil health. [29, 39, 41]

Storage

Cool Dark Place

1–2 years

in an airtight container

Refrigerate

3–6 months

in an airtight container, especially in hot/humid climates

Freeze

6–12 months

in an airtight container or freezer bag

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

3 contributing source foods

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Oats • The Nutrition Source

[1]nutritionsource.hsph.harvard.edu

Oatmeal-Containing Breakfast is Associated with Better Diet Quality and Higher Intake of Key Food Groups and Nutrients Compared to Other Breakfasts in Children - PMC

[2]pmc.ncbi.nlm.nih.gov

A Review of Health-Beneficial Properties of Oats - PMC

[3]pmc.ncbi.nlm.nih.gov

Effect of oat supplementation interventions on cardiovascular disease risk markers: a systematic review and meta-analysis of randomized controlled trials - PMC

[4]pmc.ncbi.nlm.nih.gov

Effect of oats and oat ß-glucan on glycemic control in diabetes: a systematic review and meta-analysis of randomized controlled trials - PMC

[5]pmc.ncbi.nlm.nih.gov

The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials - PubMed

[8]pubmed.ncbi.nlm.nih.gov

Impact of Oats on Appetite Hormones and Body Weight Management: A Review - PMC

[9]pmc.ncbi.nlm.nih.gov

Relationship between Oat Consumption, Gut Microbiota Modulation, and Short-Chain Fatty Acid Synthesis: An Integrative Review - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

89.3

Version

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