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Cooked oats Calories
Source of fiber and whole grains
CALORIES
GI
POTASSIUM
FIBER
Cooked oats Nutrition Facts
Selected: 100 g
71
KCAL / 100G
Carbs
12g
· 67%
Protein
2.5g
· 14%
Fat
1.5g
· 19%
Fiber
1.7g
Cooked oats Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
Biotin
1.2µg · 4% DV
B2
0.03mg · 2% DV
B5
0.1mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
77mg · 11% DV
Selenium
5.7µg · 10% DV
Zinc
1mg · 9% DV
Cooked oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked oats Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked oats Contain Allergens?
Contains these allergens:
Which Diets Is Cooked oats Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cooked oats Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
Foods Similar to Cooked oats
Cooked oats — Frequently Asked Questions
How many calories are in cooked oats?
Cooked oats provide 71 calories per 100 grams. Total calories increase as portion size gets larger.
Are cooked oats a good source of protein?
Cooked oats contain 2.54 grams of protein per 100 grams. They provide some protein, but they are mainly a carbohydrate-based grain food.
How many carbs are in cooked oats?
There are 12 grams of carbohydrates in 100 grams of cooked oats. Portion size matters if you are tracking carb intake.
Are cooked oats high in fat?
No, cooked oats are relatively low in fat. They contain 1.52 grams of fat per 100 grams.
Do cooked oats contain fiber?
Yes, cooked oats contain 1.7 grams of fiber per 100 grams. This can contribute to your overall daily fiber intake.
What is the glycemic index of cooked oats?
The glycemic index of cooked oats is 55. This is a useful number for people who monitor glycemic impact.
Are cooked oats healthy?
Based on the provided data, cooked oats are minimally processed and provide carbohydrates, fiber, protein, and a small amount of fat. They also fit several eating patterns, including vegetarian, vegan, Mediterranean, and flexitarian diets.
Are cooked oats suitable for vegan or vegetarian diets?
Yes, the listed diet compatibility includes both vegetarian and vegan. They are also marked as suitable for omnivore, paleo, Mediterranean, flexitarian, and sattvik diets.
Do cooked oats contain gluten?
Yes, gluten is listed as an allergen. Anyone avoiding gluten should take that into account.
Are cooked oats filling?
Cooked oats provide 12 grams of carbs, 1.7 grams of fiber, and 2.54 grams of protein per 100 grams. Satiety can vary by person, but these are the key nutrition factors people usually look at.
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Nutrition data compiled from USDA FoodData Central and scientific sources.