Oats (Includes foods for USDA's Food Distribution Program)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.8 MG | 64% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 1.0 MG | 6% | |
| Pantothenic acid | 1.3 MG | 27% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 56 UG | 14% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 54 MG | 4% | |
| Iron, Fe | 4.7 MG | 26% | |
| Magnesium, Mg | 177 MG | 42% | |
| Phosphorus, P | 523 MG | 42% | |
| Potassium, K | 429 MG | 9% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 4.0 MG | 36% | |
| Copper, Cu | 0.6 MG | 70% | |
| Manganese, Mn | 4.9 MG | 214% |
Nutrition Highlights
- Good source of protein with 16.9g per 100g.
- High in dietary fiber (10.6g per 100g), supporting digestive health.
- Good source of Iron, Fe (26% DV).
- Good source of Magnesium, Mg (42% DV).
- Good source of Phosphorus, P (42% DV).
- Good source of Zinc, Zn (36% DV).
About Oats (Includes foods for USDA's Food Distribution Program)
This versatile whole grain is a breakfast staple around the world, prized for its hearty texture and ability to absorb flavors. It's a type of cereal grain grown for its seed, which can be processed into various forms including rolled, steel-cut, or instant varieties. The grain is naturally gluten-free, though it's often processed in facilities that handle wheat, so those with celiac disease should look for certified gluten-free options.
Rich in beta-glucan, a soluble fiber that can help lower cholesterol and stabilize blood sugar levels, this grain offers substantial nutritional benefits. It's also an excellent source of manganese, phosphorus, magnesium, and B-vitamins. The high fiber content promotes digestive health and provides a feeling of fullness that can aid in weight management. With its balanced macronutrient profile—providing complex carbohydrates, plant-based protein, and healthy fats—it serves as an energy-sustaining food that can fuel both morning routines and athletic performance.
Beyond the classic morning porridge, this grain shines in countless culinary applications. It forms the base of overnight oats, adds texture to smoothies, and can be incorporated into baked goods like muffins and cookies. Savory preparations include oat risotto, veggie burgers, and as a coating for proteins. For those following plant-based diets, it can even be transformed into dairy-free milk or used to make hearty stews and soups, making it a truly multipurpose ingredient in any health-conscious kitchen.
Compare Oats (Includes foods for USDA's Food Distribution Program)
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