Oatmeal
Good nutritional profile
Rolled or quick oats, values for the dry flakes, not cooked porridge.
Oats are a whole grain eaten as porridge, in muesli or in baking. A 40 g portion of dry flakes gives about 150 kcal, 5 g of protein and 4 g of fiber, including the soluble beta-glucan that makes porridge thick, and it is high in manganese, with useful selenium, thiamin, phosphorus, magnesium and zinc. Log the dry weight: cooked in water, oats swell to about five times their weight, so a 200 g bowl of porridge holds about 40 g of oats.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 13.2g | 23.6% |
| Fat | 6.5g | 9.3% |
| Carbs | 67.7g | 22.6% |
| Simple Sugars | 23.7g | Estimate |
| Complex Carbs | 33.91g | Estimate |
| Fiber | 10.1g | 40.4% |
| Water | 11g | 0.4% |
| Calories | 379 | 16.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.11 | g | 5.6% |
| Monounsaturated | 1.98 | g | 7.9% |
| Polyunsaturated | 2.3 | g | 17.7% |
| Omega-3 | 0.69 | g | Estimate |
| Omega-6 | 1.61 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.42 | mg |
| Selenium | 28.9 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.46 | mg | 38.3% |
| vitamin B2 | 0.155 | mg | 11.9% |
| vitamin B3 | 1.13 | mg | 7.1% |
| vitamin B6 | 0.1 | mg | 5.9% |
| vitamin B9 | 32 | mcg | 8.0% |
| vitamin E | 0.42 | mg | 2.8% |
| vitamin K | 2 | mcg | 1.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 52 | mg | 5.2% |
| iron | 4.25 | mg | 23.6% |
| magnesium | 138 | mg | 34.5% |
| phosphorus | 410 | mg | 58.6% |
| potassium | 362 | mg | 13.9% |
| sodium | 6 | mg | 0.3% |
| zinc | 3.64 | mg | 33.1% |
| copper | 0.391 | mg | 43.4% |
| manganese | 3.63 | mg | 157.8% |
| selenium | 28.9 | mcg | 52.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 275 | mg | 39.3% | 85% |
| Isoleucine | 503 | mg | 35.9% | 83% |
| Leucine | 980 | mg | 35.9% | 79% |
| Lysine limiting | 637 | mg | 30.3% | 65% |
| Methionine | 662 | mg | 63.0% | 142% |
| Phenylalanine | 1060 | mg | 60.6% | 127% |
| Threonine | 382 | mg | 36.4% | 75% |
| Tryptophan | 182 | mg | 65.0% | 136% |
| Valine | 688 | mg | 37.8% | 85% |
Compare with other products
Values per 100 g
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