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Oat grains Calories
Whole grain, source of fiber and protein, low glycemic index
CALORIES
GI
POTASSIUM
FIBER
Oat grains Nutrition Facts
Selected: 100 g
389
KCAL / 100G
Carbs
66.3g
· 67%
Protein
16.9g
· 17%
Fat
6.9g
· 16%
Fiber
10.6g
Oat grains Vitamins & Minerals
Vitamins
B1
0.76mg · 63% DV
B5
1.12mg · 22% DV
Biotin
6.3µg · 21% DV
Folate
56µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
523mg · 75% DV
Selenium
34µg · 62% DV
Magnesium
177mg · 42% DV
Oat grains Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oat grains Processed?
NOVA 1
Unprocessed
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 grains Contain Allergens?
No known major allergens
Which Diets Is Oat grains Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat grains Fat Profile
SATURATED
1.22g
MONOUNSATURATED
2.18g
POLYUNSATURATED
2.54g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Oat grains
Oat grains — Frequently Asked Questions
How many calories are in oat grains, and what are the macros?
Per 100 g, oat grains provide 389 calories. That serving contains 16.9 g protein, 66.3 g carbs, 6.9 g fat, and 10.6 g fiber.
Are oat grains low glycemic and suitable for special diets?
Oat grains have a glycemic index of 55, which is generally considered moderate. They are listed as compatible with omnivore, vegetarian, vegan, paleo, Mediterranean, flexitarian, and gluten-free diets, and they are unprocessed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.