How healthy are oats?
Are oats healthy? Yes, in sensible portions. Oats score 45/100 on the HowHealthyIs Score: 100 g provide 389 kcal, 177 mg magnesium and 11 g fiber. They are a whole grain with beta-glucan fiber, magnesium and iron, and they are naturally low in sugar. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Oats rank higher than 45% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium11%
- Fiber10%
- Protein9%
- Iron7%
- Potassium2%
- Calcium1%
- Vitamin A0%
- Vitamin C0%
- Vitamin E0%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 39 minus 2 = 38. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in oats?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 389 kcal | 156 kcal | |
| Protein | 17 g | 6.8 g | 14% |
| Carbohydrates | 66 g | 27 g | 10% |
| Fiber | 11 g | 4.2 g | 15% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 6.9 g | 2.8 g | 4% |
| Saturated fat | 1.2 g | 0.5 g | 2% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 54 mg | 22 mg | 2% |
| Iron | 4.7 mg | 1.9 mg | 10% |
| Potassium | 429 mg | 172 mg | 4% |
| Magnesium | 177 mg | 71 mg | 17% |
| Sodium | 2 mg | 0.8 mg | 0% |
Source: USDA FoodData Central, "Oats (Includes foods for USDA's Food Distribution Program)" (FDC 169705). Values rounded.
Why are oats good for you?
- 71 mg magnesium in 1/2 cup dry, 17% of the daily value. Magnesium contributes to normal muscle function.
- 4.2 g fiber in 1/2 cup dry, 15% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 6.8 g protein in 1/2 cup dry, 14% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use them
- A filling breakfast
- Adding fiber to baking and smoothies
What should you watch out for?
- Flavored instant oatmeal packets often contain added sugar. Plain oats with fruit are the better base.
- Oats are gluten-free by nature but often cross-contaminated; choose certified oats if you have celiac disease.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.