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Oats (whole) Calories
Whole grain, fiber source, mineral-rich
CALORIES
GI
POTASSIUM
FIBER
Oats (whole) Nutrition Facts
Selected: 100 g
340
KCAL / 100G
Carbs
68g
· 81%
Protein
11.5g
· 14%
Fat
2.2g
· 5%
Fiber
10.5g
Oats (whole) Vitamins & Minerals
Vitamins
B1
0.38mg · 32% DV
B3
4.2mg · 26% DV
B6
0.34mg · 20% DV
B5
0.9mg · 18% DV
Minerals
Manganese
3mg · 130% DV
Selenium
27µg · 49% DV
Phosphorus
320mg · 46% DV
Magnesium
110mg · 26% DV
Oats (whole) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oats (whole) 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 Oats (whole) Contain Allergens?
No known major allergens
Which Diets Is Oats (whole) 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
Oats (whole) Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.35g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
Foods Similar to Oats (whole)
Oats (whole) — Frequently Asked Questions
How many calories and how much protein are in whole oats?
Whole oats provide 340 calories and 11.5 g of protein per 100 g. They also contain 68 g of carbohydrates, 2.2 g of fat, and 10.5 g of fiber per 100 g.
Are whole oats suitable for a gluten-free diet?
Whole oats are listed as compatible with a gluten-free diet. They are also compatible with vegan, vegetarian, Paleo, Mediterranean, flexitarian, and omnivore diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.