Oat
What it is
Oats are a cereal grain. The table describes regular or quick oats cooked in water without salt and without enrichment, rather than dry flakes, flavored packets or oat beverages.
What it does
This cooked oatmeal provides 1.7 g of total fiber and 2.54 g of protein per 100 g. The total-fiber figure does not report how much beta-glucan is present.
Research context and ingredient forms
The water used to make oatmeal changes its concentration. An isolated oat beta-glucan ingredient and a bowl of oatmeal therefore require different evidence and portion information.
Using this information
Check whether a label refers to dry oats or a prepared bowl. Include milk, sweeteners and toppings in a meal calculation rather than attributing their nutrients to oats.
Considerations
When gluten avoidance is medically necessary, choose oats labeled gluten-free to address possible cross-contact during production.
Food sources and composition
| Nutrient | Amount and serving basis | Food and source |
|---|---|---|
| Energy | 71 kcal per 100 g edible portion | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt; Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt SR Legacy April 2018; FDC published 2019-04-01 |
| Protein | 2.54 g per 100 g edible portion | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt; Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt SR Legacy April 2018; FDC published 2019-04-01 |
| Total lipid (fat) | 1.52 g per 100 g edible portion | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt; Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt SR Legacy April 2018; FDC published 2019-04-01 |
| Carbohydrate, by difference | 12 g per 100 g edible portion | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt; Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt SR Legacy April 2018; FDC published 2019-04-01 |
| Fiber, total dietary | 1.7 g per 100 g edible portion | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt; Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt SR Legacy April 2018; FDC published 2019-04-01 |
| Magnesium, Mg | 27 mg per 100 g edible portion | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt; Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt SR Legacy April 2018; FDC published 2019-04-01 |
| Potassium, K | 70 mg per 100 g edible portion | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt; Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt SR Legacy April 2018; FDC published 2019-04-01 |
| Sodium, Na | 4 mg per 100 g edible portion | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt; Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt SR Legacy April 2018; FDC published 2019-04-01 |
Scientific Research & References
- Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
2019 · USDA Agricultural Research Service
Limitations: Historical food/preparation-specific composition, not a current brand label or clinical-outcome estimate.
Source assessment recorded.
- USDA National Nutrient Database for Standard Reference, Legacy Release: Documentation
2018 · USDA Agricultural Research Service
Limitations: Historical dataset; values may be analytical, calculated, imputed, or assumed zero. Not clinical-outcome evidence.
Source assessment recorded.
- Questions and Answers on the Gluten-Free Food Labeling Final Rule
U.S. Food and Drug Administration
Limitations: Supports only the stated food identity or normal nutrient role; not proof of a food-specific treatment benefit.
Source assessment recorded.
Related dictionary entries
Products containing it
No label-specific product relationship has been reviewed for this entry.