Grains
Oats
A wholegrain breakfast staple that keeps you full and supports your heart. Here is the full nutrition of oats and the recipes and guides that feature them.
Nutrition facts
| Nutrient | Per 100g | Per 81g serving |
|---|---|---|
| Calories | 389 | 315.1 |
| Protein | 17 g | 13.8 g |
| Carbs | 66 g | 53.5 g |
| Fat | 7 g | 5.7 g |
| Fibre | 11 g | 8.9 g |
| Sugar | 1 g | 0.8 g |
| Calcium | 54 mg | 43.7 mg |
| Potassium | 429 mg | 347.5 mg |
| Iron | 4.7 mg | 3.8 mg |
| Omega-3 | 0.1 g | 0.1 g |
| Zinc | 4 mg | 3.2 mg |
Per 100 g. Values are approximate and vary by source.
Why oats is good for you
Oats are one of the best sources of soluble fibre, particularly beta-glucan, which is proven to help lower cholesterol and keep you full for hours. That fibre also feeds the good bacteria in your gut.
They provide slow-releasing carbohydrates, plant protein, magnesium and iron, making them a genuinely nourishing start to the day rather than just an empty carb.
For more, explore our related guide.
How to eat it
Sweet
- Classic porridge
- Overnight oats
- Blended into smoothies
- Baked into flapjacks
Savoury
- As a base for granola
- Blended into flour
- In protein bakes
- Stirred into yogurt
Recipes & ideas with oats
Ways to put it to use across the site, from full recipes to guides and side-by-side comparisons.
Featured in 13 food lists
Oats qualifies for these ranked guides on the site.
Frequently asked questions
How much protein is in oats?
Oats has around 17 g of protein per 100 g, or roughly 13.8 g in a 81 g serving.
How many calories are in oats?
Around 389 calories per 100 g, or about 315.1 in a 81 g serving.
Is oats good for building muscle?
Yes. With around 17 g of protein per 100 g, oats supplies the amino acids muscles need to repair and grow, making it a useful food for building or maintaining muscle.
Is oats high in fibre?
Yes, with around 11 g of fibre per 100 g, oats is a good source that supports digestion and fullness.