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HomeFoodsCalories and Nutrition Facts in Oats

Calories and Nutrition Facts in Oats

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The oats (Avena sativa) are a species of whole-grain cereal. It is the world’s most famous crop, widely grows in cool and moist climate regions, including North America and Europe. Oats rich in dietary fiber, vitamins, minerals, and antioxidants make them suitable for human consumption, commonly as oatmeal and rolled oats. Whole-grain oats are called oat groats, and they are commonly crushed or rolled into flat flakes to produce oatmeal. Oatmeal is one of the healthier food choices for people, as it is beneficial in lowering blood sugar and cholesterol levels. Oatmeal is commonly eaten for breakfast as a porridge.

Nutrition in Oats

According to the USDA data, the nutritional value of oats (100g) are as follows.

NutrientValue
Calories389
Carbohydrates66.3 g
Fiber11.6 g
Fat6.9 g
Protein16.9 g
Beta-glucan soluble fiber4 g
Nutrition Table of Oats100g

Vitamins in Oats

According to the USDA data, vitamins and their quantity in oats (100g) are as follows.

VitaminsQuantity
Thiamine (B1)0.763 mg
Riboflavin (B2)0.139 mg
Niacin (B3)0.961 mg
Pantothenic acid (B5)1.349 mg
Vitamin B60.12 mg
Folate (B9)56 µg
Nutrition Table of Vitamin in Oats (100g)

Minerals in Oats

According to the USDA data, minerals and their quantity in oats (100g) are as follows.

MineralsQuantity
Calcium54 mg
Iron5 mg
Magnesium177 mg
Manganese4.9 mg
Phosphorus523 mg
Potassium429 mg
Sodium2 mg
Zinc4 mg
Nutrition Table of Minerals in Oats (100g)

Health benefits of Oats

  1. Lowers the risk of heart disease by reducing cholesterol levels
  2. Improves blood sugar control
  3. Helps for weight loss
  4. Helps for Skin Care
  5. Reduces the risk of childhood asthma
  6. Help relieve constipation

FAQ

What health benefit does beta-glucan in oats provide?

Oats are high in soluble fiber called Beta-Glucan. This fiber provides numerous health benefits, include:

  1. Reduces LDL and cholesterol levels
  2. Reduced blood sugar and insulin response
  3. Enhance the feeling of fullness
  4. Increases the good bacteria growth in digestive track
Which plant compound in oats promotes heart health?

Oats contain a powerful antioxidant called avenanthramides, which is not found in other cereal grains. This antioxidant reduces inflammation in arteries and regulates blood pressure, and thus oats promote heart health.

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