Name Oat
Scientific name Avena Sativa

Nutrition Facts

Nutritional Value per 100 g (3.5 oz)
Energy 1,628 kJ (389 kcal)
Carbohydrates 66.3 g
Dietary fiber 11.6 g
Fat 6.9 g
Protein 16.9 g
Thiamine (B1) 0.763 mg (66%)
Riboflavin (B2) 0.139 mg (12%)
Niacin (B3) 0.961 mg (6%)
Pantothenic acid (B5) 1.349 mg (27%)
Vitamin B6 0.12 mg (9%)
Folate (B9) 56 μg (14%)
Calcium 54 mg (5%)
Iron 5 mg (38%)
Magnesium 177 mg (50%)
Manganese 4.9 mg (233%)
Phosphorus 523 mg (75%)
Potassium 429 mg (9%)
Sodium 2 mg (0%)
Zinc 4 mg (42%)

Oats have numerous uses in foods; most commonly, they are rolled or crushed into oatmeal, or ground into fine oat flour. Oatmeal is chiefly eaten as porridge, but may also be used in a variety of baked goods, such as oatcakes, oatmeal cookies and oat bread. Oats are also an ingredient in many cold cereals, in particular muesli and granola. Oats are also occasionally used in several different drinks. In Britain, they are sometimes used for brewing beer.

Oats are loaded with dietary fiber (containing more than many other grains) and have a range of healthy cholesterol-lowering properties.

Health Benefits of Oats

  • Reducing the risk of coronary artery disease
  • Lowering levels of cholesterol
  • Reducing one's risk of colorectal cancer