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Oat Calories
High in fiber and protein, low glycemic index grain
CALORIES
GI
POTASSIUM
FIBER
Oat Nutrition Facts
Selected: 100 g
389
KCAL / 100G
Carbs
66.3g
· 67%
Protein
16.9g
· 17%
Fat
6.9g
· 16%
Fiber
10.6g
Oat Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.76mg · 63% DV
B5
1.35mg · 27% DV
Folate
56µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Copper
1mg · 111% DV
Phosphorus
523mg · 75% DV
Selenium
28µg · 51% DV
Oat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oat 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 Oat Contain Allergens?
No known major allergens
Which Diets Is Oat 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
Oat Fat Profile
SATURATED
1.22g
MONOUNSATURATED
2.18g
POLYUNSATURATED
2.54g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
Foods Similar to Oat
Oat — Frequently Asked Questions
How many calories are in oats?
Oats provide 389 calories per 100 g. The same serving contains 16.9 g of protein, 66.3 g of carbohydrates, and 10.6 g of fiber.
Are oats suitable for a vegan diet?
Yes, oats are compatible with vegan diets. They are also listed as suitable for vegetarian, pescatarian, Mediterranean, flexitarian, paleo, and omnivore eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.