Know what’s on your plate
Oat
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 378 kcal —
- Protein 17 g 34%
- Carbohydrate 56 g 20%
- Fat 6.9 g 9%
- Saturated fat 1.2 g 6%
- Fibre 11 g 38%
- Sugars 1.2 g —
- Sodium 2 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.76 mg 63%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 0.96 mg 6%
- Pantothenic acid (B5) 1.4 mg 27%
- Vitamin B6 0.12 mg 7%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 54 mg 4%
- Iron 4.7 mg 26%
- Magnesium 177 mg 42%
- Phosphorus 523 mg 42%
- Potassium 429 mg 9%
- Zinc 4 mg 36%
- Copper 0.63 mg 70%
- Manganese 4.9 mg 214%
- Selenium 9 µg 16%
Similar foods
- Oat flourpartially debranned404 kcal / 100 g
- Rolled oats369 kcal / 100 g
- Oat branraw246 kcal / 100 g
- Porridge oatsunfortified381 kcal / 100 g
- Oat groats351 kcal / 100 g
- Oatmeal369 kcal / 100 g
- Barleyraw322 kcal / 100 g
- Oatmeal porridgeprepared w whole milk, unsweetened94 kcal / 100 g
- Whole grain oatraw343 kcal / 100 g
- Oat bread212 kcal / 100 g
Questions about Oat
How do you make porridge with oats?
For a creamy bowl, simmer one part rolled oats with about three parts milk or water for 5–7 minutes, stirring often; add a little more liquid if you like it looser. For whole oat groats, simmer them for about 45–60 minutes instead.
Do you need to soak oats before cooking them?
Rolled oats and quick oats do not need soaking. Soaking whole oat groats overnight shortens their cooking time; drain and simmer them in fresh water until tender.
How should you store oats so they stay fresh?
Keep oats in an airtight container in a cool, dry cupboard, away from sunlight and strong-smelling foods. Once cooked, refrigerate them promptly and use within a few days.
What can you make with oats besides porridge?
Use oats in flapjacks, oat biscuits, crumble toppings and overnight oats. A handful also adds texture to bread dough, veggie burgers or a fruit smoothie.
Can you use oat flour instead of plain flour?
Oat flour works well in pancakes, biscuits and quick breads, but it has no gluten, so it will not give yeast bread the same stretchy structure. For a reliable swap, replace only part of the plain flour with oat flour.
Are oats a good source of fibre?
Yes. Oats are high in fibre: a 40 g serving provides 4.2 g of fibre. Stir them into yoghurt or cook them as porridge for an easy way to include oats in a meal.
Are oats gluten-free?
Oats do not naturally contain wheat, rye or barley, but they can pick up traces during growing or processing. If avoiding gluten, choose oats specifically labelled gluten-free.
Source: ANSES–Ciqual (France) 9310 · per 100 g · carbohydrate per EU label, fibre excluded
