Oats Nutrition Facts

Calories, fat, protein, and carbohydrate values for Oats.


There are 153 calories in Oats.


Nutrition Facts
Serving Size:


cup (41 grams)

Amount Per Serving
Calories from Fat 24
Calories 153

% Daily Value*

Total Fat 2.6 grams

Saturated Fat 0.5 grams

Polyunsaturated Fat 0.9 grams
Monounsaturated Fat 0.8 grams

Cholesterol 0 milligrams

Sodium 2.4 milligrams

Potassium 147 milligrams

Total Carbohydrates 27 grams

Dietary Fiber 4.1 grams

Sugars 0.4 grams
Protein 5.3 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Breads / Cereals / Grains > Oats / Porridges

How long would it take to burn off 150 KCal?
Walking (3mph) 41 minutes
Running (6mph) 15 minutes
Bicycling (10mph) 21 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

The nutritional powerhouse: Oats
Oats have long been recognized as a nutritious and versatile grain that offers a number of health benefits. Whether enjoyed as a warm bowl of oatmeal for breakfast or used in baking, oats are a hearty and healthy addition to any diet. In this expert article, we will take a closer look at the characteristics, benefits, and drawbacks of oats.
Features of Oats
Oats are derived from the Avena Sativa plant and are classified as a whole grain. They undergo a milling process to produce various forms such as flakes, oatmeal, or flour. Oats are naturally rich in essential nutrients, including fiber, protein, and healthy fats. They are also low in calories, making them a great choice for those watching their weight.
Oat Benefits

  1. Nutrient Rich: Oats pack a nutritional punch, offering a wide range of essential nutrients. They are an excellent source of fiber, which aids in digestion, helps maintain healthy cholesterol levels, and promotes satiety. Oats also provide a reasonable amount of protein, which is essential for tissue repair and muscle growth.
  2. Heart Health: Oats are known for their heart-healthy properties. The soluble fiber found in oats, specifically beta-glucan, has been shown to help lower cholesterol levels, thereby reducing the risk of heart disease. Regular consumption of oats may also contribute to a healthier cardiovascular system.
  3. Blood sugar control: Oats have a low glycemic index, which means they release glucose into the bloodstream at a slower rate. This slow release helps regulate blood sugar levels, making oats an excellent choice for people with diabetes or those looking to manage their blood sugar.
  4. Weight management: Because of their high fiber content and ability to promote satiety, oats can be beneficial for weight management. Including oats in your diet can help curb cravings and promote feelings of fullness, potentially reducing overall caloric intake.
  5. Digestive health: The fiber in oats supports a healthy digestive system by promoting regular bowel movements and preventing constipation. Oats also act as a prebiotic, feeding beneficial bacteria in the gut, which is essential for maintaining a healthy gut microbiome.

Disadvantages of oats

  1. Gluten Sensitivity: While oats are naturally gluten-free, cross-contamination can occur during processing. Therefore, individuals with celiac disease or gluten sensitivity should choose certified gluten-free oats to avoid potential adverse reactions.
  2. Phytic acid: Like other grains and seeds, oats contain phytic acid, which can inhibit the absorption of certain minerals such as iron and zinc. However, soaking or cooking oats overnight can help reduce the phytic acid content and improve mineral absorption.
  3. Potential Allergens: Although rare, some individuals may be allergic to oats. If you experience allergic reactions such as hives, swelling, or difficulty breathing after consuming oats, it is best to consult a healthcare professional.


oats are a nutritional powerhouse with numerous health benefits. They are packed with essential nutrients, promote heart health, help control blood sugar, aid in weight management, and support digestive health. However, those with gluten sensitivities should choose certified gluten-free oats, and those with oat allergies should avoid consumption. By incorporating oats into your diet, you can enjoy a delicious and nutritious addition to your meals while reaping the many benefits they have to offer.

Questions and Answers

1. Are oats gluten free?

No, oats are not naturally gluten free. However, uncontaminated oats that are specifically labeled as gluten-free can be safely consumed by individuals with celiac disease or gluten sensitivity.

2. How can oats support heart health?

Oats contain a type of fiber called beta-glucan, which has been extensively studied for its beneficial effects on heart health. Beta-glucan has been shown to help lower cholesterol levels, especially LDL cholesterol, often referred to as “bad” cholesterol. By adding oats to your diet, you can support a healthier cardiovascular system.

3. Can oats help with weight loss?

Yes, oats can be a helpful addition to a weight loss or weight management plan. Their high fiber content promotes satiety, which helps you feel fuller for longer and reduces the likelihood of overeating. In addition, oats provide valuable nutrients while being relatively low in calories, making them a nutritious and satisfying choice for those watching their weight.

4. How should oats be prepared to maximize their nutritional benefits?

To maximize the nutritional benefits of oats, it is recommended that you choose whole oats, such as rolled or steel-cut oats, rather than instant or packaged oatmeal products. These whole oats retain more of their natural fiber content. In addition, soaking or cooking oats overnight can help reduce the presence of phytic acid, which can interfere with mineral absorption.

5. Are there any possible side effects or allergies associated with oats?

While oats are generally well tolerated, some individuals may have an allergic reaction to oats. If you experience symptoms such as hives, swelling, or difficulty breathing after consuming oats, you should seek medical advice. In addition, individuals with celiac disease or gluten sensitivity should choose certified gluten-free oats to avoid potential gluten contamination.