Food guide

Oats

A whole grain with beta-glucan soluble fibre and a low cost per serving.

Fibre-RichWhole GrainsPlant-Based

Oats, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of oats, dry for fair comparison. Typical serving: 50 g dry — 190 kcal per 50 g serving.

Nutrition information for Oats
Nutrient	Per 100 g	Per serving (50 g)	Per 100 kcal
Energy	380 kcal	190 kcal	100 kcal
Protein	13.4 g	6.7 g	3.5 g
Carbohydrate	66 g	33 g	17.4 g
Fat	7 g	3.5 g	1.8 g
Fibre	10 g	5 g	2.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of oats, with a typical serving and FDA Daily Value for adults.

Micronutrients for Oats
Nutrient	Per 100 g	Per serving (50 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.42 mg	0.21 mg	3%
Vitamin K	2 µg	1 µg	2%
Thiamin	0.46 mg	0.23 mg	38%
Riboflavin	0.16 mg	0.08 mg	12%
Niacin	1.1 mg	0.55 mg	7%
Vitamin B6	0.1 mg	0.05 mg	6%
Folate	32 µg	16 µg	8%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	1.1 mg	0.55 mg	22%
Choline	40.4 mg	20.2 mg	7%
Minerals
Calcium	52 mg	26 mg	4%
Iron	4.3 mg	2.2 mg	24%
Magnesium	138 mg	69 mg	33%
Phosphorus	410 mg	205 mg	33%
Potassium	362 mg	181 mg	8%
Sodium	6 mg	3 mg	<1%
Zinc	3.6 mg	1.8 mg	33%
Selenium	28.9 µg	14.5 µg	53%
Copper	0.39 mg	0.2 mg	43%
Manganese	3.6 mg	1.8 mg	157%

Source: USDA FoodData Central — Cereals, oats, regular and quick, not fortified, dry

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat oats?

Slow-releasing carbohydrate that pairs well with protein at breakfast.
Very inexpensive per serving.
Works hot, cold, sweet or savoury.

How to include it

Soak overnight with yogurt and milk for a no-cook breakfast.
Cook with milk for a higher-protein porridge.
Blend into a flour for pancakes and baking.

Things to consider

Choose gluten-free labelled oats if you have coeliac disease, due to cross-contamination.
Instant flavoured sachets often contain added sugar.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Protein-RichNutrient-Dense

Greek Yogurt

Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.

kcal: 59
protein: 10 g
fibre: 0 g

per 100 g · Typical serving: 170 g pot (plain, low fat)

Lentils, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichFibre-Rich

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal: 116
protein: 9 g
fibre: 8 g

per 100 g · Typical serving: 100 g cooked

Brown Rice, a nutrient-dense whole grains food, photographed on a plain linen surface

Whole GrainsFibre-Rich

Brown Rice, cooked

A whole grain retaining bran and germ, with more fibre and minerals than white rice.

kcal: 123
protein: 2.7 g
fibre: 1.8 g