Oats Nutrition Facts

An excellent choice for breakfast, oats are packed with nutrients. This write-up provides nutrition facts about oats and the importance of including this cereal in one's daily diet.
Shashank Nakate Mar 25, 2019
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The nutritional value of oats is quite high, as it is packed with the essential minerals and vitamins that are required for the healthy functioning of the human body. When it is rolled or crushed into oatmeal, it is used for making porridge.
Besides being consumed as a breakfast cereal, it is also used in cereal bars, biscuits, flapjacks, etc.
About 50 g porridge made from oats would provide the body with the following recommended dietary allowances (RDA) of nutrients.
  • Calcium (19% RDA)
  • Phosphorous (34% RDA)
  • Zinc (17% RDA)
  • Vitamin B (12% RDA)
  • Iron (67% RDA)
  • Vitamin B1 (18% RDA)
  • Vitamin B2 (16% RDA)

Nutritional Data about Oats

The health benefits of including this cereal in our diet include:
  • Oatmeal is quite filling, and provides more energy as compared to other carbohydrate diets. Thus, it is considered to be an ideal meal for breakfast.
  • Elevated cholesterol levels pose several health risks, but a certain amount of cholesterol is necessary for the digestion of fatty acids and the creation of hormones. Oatmeal contains soluble fiber, which helps lower the levels of low-density lipoprotein (LDL), which is also referred to as the bad cholesterol.
  • Due to its high fiber content, it reduces the risk of heart diseases. Moreover, the presence of nutrients like calcium, Vitamins (A and B), and iron keeps the heart in a sound state.
  • Being high in soluble fiber, it takes longer to digest. Thus, it will not raise the blood sugar levels quickly. However, diabetics must take the non-sweetened oatmeal.
  • Oatmeal is a very healthy and nutritious breakfast option for both children and adults.
  • It also contains magnesium, potassium, and calcium along with B-complex vitamins, which are useful for the health of the nervous system.
  • The high-fiber content also proves beneficial in case of individuals affected by constipation.
  • Gluten, which is a protein that is found in grains such as wheat, barley, rye, and triticale, is responsible for triggering an allergic reaction or celiac disease in some individuals. Pure oats don't contain gluten, and can be safely consumed by people affected by these conditions.
  • As per the World Health Organization (WHO), the protein quality in oats is equal to that of soy protein.
  • Oatmeal is useful for maintaining the general health. Moreover, beta glucan present in oats facilitates fast healing and lowers the risk of diseases.
The benefits of consuming oats are numerous, and it is an ideal breakfast cereal. Organic rolled oats make for a perfect breakfast, which possess nutrients in their natural form due to the presence of the outer bran layer of the kernel.
Disclaimer: The information provided here is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.