Oat
How Many Calories Are in Oats? Nutrition Facts and Benefits
Oats (Avena sativa) are a nutrient-dense whole grain enjoyed worldwide. Common forms include rolled, steel-cut, and instant oats. With a mild, nutty flavor, they’re often prepared as oatmeal or used in granola, smoothies, and baked goods.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 389 kcal | 66 g | 16.9 g | 6.9 g | 10.6 g | 2 mg |
| 2 | 1 serving (50 g) | 195 kcal | 33 g | 8.5 g | 3.5 g | 5.3 g | 1 mg |
Health Benefits of Oats
- High in soluble fiber (beta-glucan), which supports heart health and helps lower LDL cholesterol.
- Provides sustained energy and may help stabilize blood sugar.
- Good source of micronutrients like manganese, phosphorus, magnesium, iron, and vitamin B1 (thiamin).
- Contains antioxidants (avenanthramides) with anti-inflammatory and vasodilatory effects.
- Promotes satiety and supports digestive health thanks to its fiber content.
Tips for Consuming Oats
- Prepare as stovetop oatmeal or overnight oats; choose rolled or steel-cut for less processing.
- Pair with protein and healthy fats (milk or yogurt, nut butter, seeds) for a balanced meal.
- Flavor with fruit and spices (cinnamon, vanilla) and limit added sugars.
- Try savory oats: cook in broth and top with eggs, cheese, and vegetables.
- If sensitive to gluten, choose certified gluten-free oats; drink water to support fiber intake.