Oats Nutrition Facts
See oats calories, protein, carbs, fat, fiber, macros per 100g and serving sizes. Add oats to your AI meal plan.
Nutrition Facts & Macros
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4
Macronutrient Profile
Source: USDA FoodData Central.
Oats FAQ
Is oats good for weight loss?
Yes — oats are great for weight loss. Their soluble fiber (beta-glucan) slows digestion and keeps you full for hours. A 40 g serving of dry oats is only 150 calories but provides lasting energy.
Is oats high in protein?
Moderate. Oats contain about 13 g of protein per 100 g (dry), which is higher than most grains. However, oat protein is incomplete — pair with milk or nuts for a complete amino acid profile.
How many calories are in oats?
Dry rolled oats have about 389 calories per 100 g. A typical serving of 40 g (dry) has about 156 calories. Cooked oatmeal (with water) drops to about 71 calories per 100 g.
Are oats gluten-free?
Oats are naturally gluten-free but are often cross-contaminated with wheat during processing. If you have celiac disease, look for certified gluten-free oats.
What is beta-glucan in oats?
Beta-glucan is a soluble fiber in oats that lowers LDL cholesterol, stabilizes blood sugar, and increases satiety. You need about 3 g per day for heart benefits — roughly 75 g of dry oats.
Are oats good for building muscle?
Oats are a solid carb source for muscle building. They provide sustained energy for workouts and 13 g of protein per 100 g (dry). Mix with protein powder or eggs for a muscle-building meal.
Steel-cut vs rolled vs instant oats — what's the difference?
All have similar nutrition. Steel-cut have the lowest GI and chewiest texture. Rolled are versatile and cook in 5 minutes. Instant are pre-cooked and fastest, but often have added sugar.
Are overnight oats healthy?
Yes. Overnight oats retain all their fiber and nutrients. Soaking may improve digestibility and reduce phytic acid. Just watch what you add — keep sugar and calorie-dense toppings moderate.
Can I eat oats on a low-carb diet?
Oats are high in carbs (67 g per 100 g dry), so they don't fit strict keto. However, a small 30 g serving (20 g net carbs) may work for moderate low-carb plans.
Do oats lower cholesterol?
Yes. The beta-glucan fiber in oats can lower LDL (bad) cholesterol by 5-10%. Eating at least 3 g of beta-glucan daily (about 1.5 cups of cooked oatmeal) is shown to be effective.
Are oats good for diabetics?
Yes. Oats have a moderate GI and their beta-glucan fiber helps stabilize blood sugar after meals. Steel-cut or rolled oats are better choices than instant oats.
What's the best way to prepare oats?
Cook with water or milk (for extra protein), add berries, nuts, and cinnamon. Avoid pre-flavored packets with added sugar. Overnight oats are a no-cook option that's equally nutritious.
Best Diets for Oats
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