Read about the nutrition facts, health benefits, nutritional value and calories found in Oats

Oats Nutrition

Consuming a large bowl of instant oats in the morning is a healthy way to begin your day! Breakfast counts as the most important meal of the day as it affects your mood and energy levels for the rest of the day. Loaded with numerous nutritional and health benefits, the popularity of oats is increasing in the global market. While this cereal grain is savoured in combination with milk, oats also form a major ingredient during the preparation of cookies, puddings, special oatcakes, traditional meals and other baked items. Generally oatmeal is garnished with a handful of fruits and dry fruits to further enhance its flavour and taste. Scientifically known as Avena sativa, the oat is a hard grain that is cleaned and hulled to yield different types of products such as oat groats, steel-cut oats, rolled oats, quick-cooking oats, instant oats, oat bran and oat flour. Apart from being known as cholesterol lowering food and a healthy heart agent, oats have other advantages to its credit. What can be more tempting and nourishing that the regular consumption of oats? Go through the following sections to discover the wide array of diverse nutrients found in oats.



The history of oats began 2,000 years back with the cultivation of wild red oats, which was used as a weed. The mutated and domesticated form of oats that we know of and enjoy today is a recent discovery. Beginning in Europe and Asia Minor, oats were primarily used as fodder for livestock. Eventually, they gained popularity as food for humans and became a widely cultivated crop in Ireland, Scotland, Great Britain, Germany and the Scandinavian countries. Oats were brought to America in 1602, along with other crops, by Scottish settlers and they were the first people to plant oat saplings in Elizabeth Islands, off the coast of Massachusetts. In 1786, George Washington sowed 580 acres of his land with oats. Today, the middle and upper Mississippi Valley is a major area of oat production in the United States. Apart from North America, the major commercial producers of oats are the Russian Federation, Germany, Poland and Finland.


Health Benefits of Jaee (Oats)


  • An excellent source of dietary fiber, oats help in lowering cholesterol levels in the body thereby decreasing the risk of development of chronic conditions such as heart disease and diabetes.

  • The dietary fiber content in oats greatly helps with weight management and monitors your digestive health. Thus, the fiber is extremely beneficial for preventing constipation, lowering cholesterol levels, reducing cancer risks and relieving gastrointestinal issues.

  • Oats are rich in phytonutrients that possess antioxidant activities. They contain the antioxidant, avenanthramides, which aid in reducing cardiovascular damage by neutralizing free radicals in the body that otherwise damage blood vessels and accumulate cholesterol in the arterial walls. Avenanthramides have been proved to lower LDL cholesterol thereby preventing the development and progression of atherosclerosis, stroke, heart disease and arthritis.

  • Oats are known to control and manage Type 2 diabetes by controlling glucose levels in the blood.

  • Manganese found in oats is essential for the production of energy in the body. This element is required for bone health, maintenance of nerves, formation of fatty acids and cholesterol and protection from oxidative damage.

  • Enriched with selenium, oats helps in lowering the risk of certain types of cancer such as that of the colon. This trace element combines with fiber and vitamin E to protect the body against heart diseases, atherosclerosis and strokes. Besides, they are useful in battling against inflammation, thereby relieving symptoms of arthritis.

  • With several phytonutrients present, oats reduce the risk of contracting cancers of the breast, prostate, endometrium, ovarian and bowel. Magnesium present in oats relieves the symptoms of the premenstrual syndrome.

  • Daily consumption of oats can reduce hypertension or high blood pressure to a great extent.

  • Phosphorus, found in abundance in oats, promotes the formation of strong teeth and bones and stimulates the digestive system.

  • Vitamin B, such as thiamin, riboflavin and niacin, is essential for energy production and maintenance of a healthy nervous system. Additionally, they decrease stress and enhance immunity.

  • Oats act as a natural anti-depressant, which induce calmness and treat depression, anxiety and nervous disorders. This in turn boosts concentration levels.

  • Enriched with folic acid, thiamin, riboflavin and niacin, oats are an excellent source of energy for pregnant women. A bowl of this cereal is known to minimize the risk of delivering a baby with spina bifida.

  • Oatmeal bath is highly beneficial for healing dry and flaky skin, eczema and other skin conditions. Besides, skin rashes and insect bites are also successfully cured with oats.

Nutritional Value & Calories In Oats 

Amount: 1 cup

Total Weight: 156 g


Basic Components

7.5 g
16.2 g
4.8 g
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
37 g
Dietary Fiber
5 g
17 g
6.3 g

Fats & Fatty Acids

Total Fat
3.6 g
Saturated Fat
657 mg
Monounsaturated Fat
1.1 g
Polyunsaturated Fat
1.3 g
Omega-3 Fatty Acids
50 mg
Omega-6 Fatty Acids
1.2 g
Vitamin A
512 IU
Vitamin C
52 mcg
Vitamin E
144 mcg
Vitamin K
0.66 mcg
399 mcg
213 mcg
2.5 mg
Vitamin B6
249 mcg
57 mcg
Pantothenic Acid
654 mcg
63.3 mg
76 mg
4.5 mg
79 mg
236 mg
207 mg
107 mg
2 mg
253 mcg
2.1 mg
6.7 mcg
112 mcg

How many calories in oats (per 100 gm)

Oats have about 134 calories per 100 gm of weight.


How to Buy Oats


  • Oats are available in both prepackaged containers and bulk bins in the market. If purchasing in bulk, check for the presence of any debris on the surface.

  • You can smell the oats to check its freshness. Moisture on the grains make the grains unsuitable for consumption.

  • Always purchase small amounts of oats since they are likely to spoil quickly due to its fat content.


Oats Storage Tips


  • Unopened and uncooked oats can last up to 6 months when stored in a cool, dry place.

  • Once opened, the oats need to be stored in an airtight container, away from moisture and vermin intrusion. A cool, dark and dry place is ideal; this way the cereal grains may last up to 3 months.

  • To increase the shelf life of opened oats, place the container in a refrigerator and leave for 6 months.

  • Although oats contain a natural antioxidant which discourages rancidity, it should be refrigerated and used within 3 months to make the most of its taste, flavour and benefits.

More About Oats