Nutrition per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 379 kcal |
| Protein | 13.2 g |
| Carbohydrate | 57.6 g |
| Fibre | 10.1 g |
| Sugars | 1 g |
| Fat | 6.5 g |
| Magnesium | 138 mg |
| Zinc | 3.6 mg |
| Iron | 4.2 mg |
Where its calories come from
- Protein 15%
- Carbohydrate 67%
- Fat 17%
Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.
How many calories in one serving of oats?
About 114 kcal for one small bowl of porridge (30 g dry), and about 228 kcal if you have two.
One serving, against your day
How much of an adult woman's daily need one serving (30 g) fills.
41.4 mg
3.9 g
1.1 mg
1.3 mg
9.6 µg
109 mg
Source
Source: USDA FoodData Central (FDC 173904: Cereals, oats, regular and quick, not fortified, dry). Not in the Indian tables. Carbohydrate is available carbohydrate (the USDA figure minus fibre), as in the Indian tables.
Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.
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Are oats good for weight loss, PCOS, diabetes and menopause?
Weight loss
Good choice2.7 g of fibre per 100 kcal keeps you full for longer.
PCOS and PCOD
Good choice3 g of fibre for 17.3 g of carbohydrate, which slows the rise in sugar.
Diabetes
Good choice3 g of fibre for 17.3 g of carbohydrate, which slows the rise in sugar.
Menopause
Fine as part of a meal3.9 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
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