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Savory oat snack Calories
Source of fiber, savory snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Savory oat snack (30 g) has 132 calories. That works out to 440 calories per 100 g. It contains 19.2 g of carbs, 3.2 g of protein, 4.5 g of fat and 2.6 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Savory oat snack Nutrition Facts
Selected: 1 serving (medium) · 30 g
132
KCAL / 30G
Carbs
19.2g
· 7% DV
Protein
3.2g
· 6% DV
Fat
4.5g
· 6% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 10% · Fat 31%
Savory oat snack nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 2.6 g | 9% |
| Protein | 3.2 g | 6% |
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 Serving of Savory oat snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 132 kcal |
| 1 tablespoon (small) | 12 g | 53 kcal |
| 1 ounce (small) | 28 g | 123 kcal |
| 1 cup (medium) | 35 g | 154 kcal |
| 1 pack (mini) | 40 g | 176 kcal |
| 1 serving (large) | 50 g | 220 kcal |
| 1 pack (large) | 70 g | 308 kcal |
| 100 g | 100 g | 440 kcal |
| 1 pack (jumbo) | 100 g | 440 kcal |
Calculated from 440 calories per 100 g.
Frequently Asked Questions About Savory oat snack
What is a savory oat snack made of?
A savory oat snack is made primarily from oats, with seasonings and, depending on the recipe, ingredients such as seeds or oil. Packaged and homemade versions vary, so check the ingredient list if you want to know exactly what is in yours.
How do you make a savory oat snack at home?
To make a savory oat snack at home, mix oats with a little oil and your choice of seasonings, spread the mixture on a baking tray, and bake until crisp. Add seeds or herbs for extra flavor, then let it cool before serving.
How do you keep a savory oat snack crunchy?
Spread the savory oat snack mixture in a thin, even layer before baking, and let it cool completely after cooking. Store the cooled snack in an airtight container; exposure to moisture can make it lose its crunch.
What dip goes well with a savory oat snack?
A savory oat snack pairs well with a yogurt-and-herb dip, hummus, or a simple bean dip. Choose a mild dip if the snack is strongly seasoned, so the flavors complement rather than overpower each other.
Can a savory oat snack replace potato chips?
Yes, a savory oat snack can be an alternative to potato chips, but it is not automatically a better choice. Recipes differ in their oil and salt content, so compare the product information and choose the one that suits your needs.
Can you use a savory oat snack as a soup or salad topping?
Yes, you can crumble a savory oat snack over soup or salad for a crunchy topping. Add it just before serving so it stays crisp, especially when topping a warm or moist dish.
Can you eat a savory oat snack straight from the package?
Most products sold as savory oat snacks are ready to eat, so they can usually be eaten straight from the package. If yours is a mix or requires preparation, follow the directions on its packaging.
Is a savory oat snack filling?
A savory oat snack provides fiber, which can contribute to fullness, but a small snack may not keep everyone satisfied for long. Pairing it with yogurt or another protein-containing food can make the snack more substantial.
Is a savory oat snack good for a lunchbox or desk snack?
Yes, a savory oat snack is easy to pack for a lunchbox or keep at a desk because it can be eaten without utensils. Use a sealed container to protect its crunch, and pair it with fruit if you want a more varied snack.
Is a savory oat snack a good choice before a workout?
A savory oat snack can work before a workout if you want a convenient source of carbohydrates. Its oil content may make it feel heavier for some people, so try it well before exercise rather than immediately beforehand.
Savory oat snack Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
Biotin
2.4µg · 8% DV
B5
0.22mg · 4% DV
Vitamin E
0.63mg · 4% DV
Minerals
Manganese
0.84mg · 37% DV
Phosphorus
99mg · 14% DV
Selenium
6.6µg · 12% DV
Copper
0.1mg · 11% DV
Sodium
195mg · 8% DV
Potassium ⭐
87mg · 3% DV
Savory oat snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Savory oat snack
To burn the 132 calories in 1 serving (medium) (30 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 Savory oat snack?
A savory oat snack is an oat-based bite seasoned for a savoury rather than sweet flavour. It may be homemade or packaged, and recipes vary: some are crisp and crunchy, while others have a softer texture. It is not tied to one traditional regional cuisine; oats are combined with salt and seasonings, with other ingredients depending on the recipe.
Enjoy it between meals, alongside a cup of tea, or as a crunchy topping for soup or salad. Its oats provide fibre, with 8.5 g per 100 g, though it is also fairly energy-dense at 440 calories per 100 g. For a lighter snack, keep the portion modest and pair it with fresh vegetables or plain yoghurt.
How Nutritious Is Savory oat snack?
Nutrient density
Medium
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 Savory oat snack Processed?
NOVA 3
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 Savory oat snack Contain Allergens?
Contains these allergens:
Which Diets Is Savory oat snack 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
Savory oat snack Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.83g
POLYUNSATURATED
1.74g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.