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Oat Salad Calories
High in fiber and plant protein, low fat, rich in vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oat Salad (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 21 g of carbs, 5 g of protein, 2.6 g of fat and 4.3 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Oat Salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
132
KCAL / 120G
Carbs
21g
· 8% DV
Protein
5g
· 10% DV
Fat
2.6g
· 3% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 16% · Fat 18%
Oat Salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 4.3 g | 15% |
| Protein | 5 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Oat Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 132 kcal |
| ½ cup (small) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1 cup (large) | 180 g | 198 kcal |
| 2 cup (jumbo) | 240 g | 264 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Oat Salad
How do you make Oat Salad?
Oat Salad is made by softening oats, cooling them if cooked, and tossing them with chopped vegetables and dressing. Try cucumber, tomato, herbs, lemon juice, and olive oil; add chickpeas or seeds when you want a more substantial bowl.
Do you cook the oats for Oat Salad?
You do not always need to cook oats for Oat Salad, but dry oats can be too chewy. Briefly soak rolled oats before mixing them in; cook steel-cut oats until tender, then cool them so they do not wilt the vegetables.
What ingredients go in Oat Salad?
Oat Salad commonly combines softened oats with crisp vegetables such as cucumber, tomato, bell pepper, and spring onion. Fresh herbs and a lemon-olive oil dressing work well, while beans, cheese, or toasted nuts add extra substance.
Can you make Oat Salad with yogurt?
Yes, Oat Salad can be made with yogurt. Mix cooled, softened oats with plain yogurt, cucumber, dill, and a little garlic for a creamy version; add the yogurt close to serving so the salad stays fresh-tasting.
Which oats are best for Oat Salad?
Rolled oats are usually the easiest choice for Oat Salad because they soften quickly and mix readily with vegetables. Steel-cut oats give a firmer, chewier texture, but they need cooking and cooling before you add them.
Can Oat Salad be made ahead?
Yes, Oat Salad can be prepared ahead, but its vegetables may release water and its herbs may wilt. Store the softened oats and chopped vegetables separately, then add the dressing and delicate greens shortly before serving.
How long does Oat Salad last in the fridge?
Oat Salad is best eaten within about 2–3 days when kept covered in the refrigerator. A yogurt-dressed salad may lose its texture sooner; discard it if it develops an unusual smell, discoloration, or a slimy texture.
Can Oat Salad help with weight loss?
Oat Salad can support fullness because oats provide fiber, especially when the bowl includes plenty of vegetables. It does not cause weight loss by itself, and generous amounts of creamy dressing, cheese, or nuts can make the meal more energy-dense.
Is Oat Salad good for meal prep?
Yes, Oat Salad works for meal prep if you keep wet ingredients and dressing separate until serving. Portion the cooled oats with firm vegetables, then add leafy greens, avocado, or dressing later to avoid a soggy lunch.
Can people with diabetes eat Oat Salad?
Oat Salad can fit into a diabetes-friendly meal when the portion is planned and the bowl includes vegetables and a protein source. Oats contain carbohydrates, so someone using medication or following a prescribed meal plan should check portion guidance with their clinician or dietitian.
Oat Salad Vitamins & Minerals
Vitamins
Vitamin K
21.6µg · 18% DV
B1
0.16mg · 13% DV
Biotin
3µg · 10% DV
B5
0.46mg · 9% DV
Minerals
Manganese
0.84mg · 37% DV
Copper
0.14mg · 16% DV
Phosphorus
102mg · 15% DV
Magnesium
43mg · 10% DV
Potassium ⭐
204mg · 6% DV
Sodium
46mg · 2% DV
Oat Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat Salad
To burn the 132 calories in 1 cup (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oat Salad?
Oat Salad combines cooked, cooled oats with vegetables, leafy greens and herbs. There is no single traditional recipe or clear regional origin; it is a flexible way to use oats in a savoury salad. Cucumber, tomato, spring onion and parsley work well, with lemon juice and olive oil for dressing.
The oats are tender and pleasantly chewy, contrasting with crisp vegetables. Serve Oat Salad chilled or at room temperature as a light lunch or a side dish; it also suits make-ahead meals. It provides fibre and plant protein while remaining relatively low in fat. Add beans or chickpeas for a more filling meal, or keep the dressing light if you prefer a fresher finish.
How Nutritious Is Oat Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oat Salad 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 Salad Contain Allergens?
No known major allergens
Which Diets Is Oat Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat Salad Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.