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Oats Nutrition

The main source of oats in the UK diet are breakfast cereals such as porridge and muesli. They are often added in to baked goods such as biscuits, cereal bars and flapjacks and can also be used to make a non dairy milk substitute. In common with other cereals, oats are composed mainly of carbohydrate but compared to other cereals they contain higher levels of both protein and fat.  They provide useful amounts of the B vitamins thiamin, riboflavin and B6 and the minerals, calcium, magnesium, iron and zinc. They also contain small amounts vitamin E, folic acid and potassium.

 

Nutrient 100g of oatmeal  50g of oatmeal  % RDA per 50g of oatmeal 
Phosphorus 380mg 190mg 34%
Calcium 52g 26mg 4%
Thiamin 0.9mg 0.5mg 50%
Zinc 3.3mg 1.7mg 17%
Riboflavin 0.09mg 0.05mg 4%
Iron 3.8mg 1.9mg 21% men, 12% women
Folate 60ug 30ug 15%

Reference McCance & Widdowson’s 2006

Oats are a good source of soluble fibre. A number of studies have shown that a diet which is low in fat and rich in soluble fibre can help reduce high blood cholesterol levels.

Oats have a low Glycaemic Index which means they are absorbed into the blood stream slowly helping to keep blood sugar levels stable. Many nutrition experts now believe choosing a diet based around carbohydrates with a low GI offers several health benefits.

  • Pinhead oatmeal - to make pinhead oatmeal the whole kernel is cut in half with any floury meal sifted out.
  • Rolled oats or oatflakes are made by steaming and rolling pinhead oatmeal. They have the advantage of cooking quicker but the heat treatment will result in the loss of some of the B vitamins.
  • Jumbo oat flakes are made by steaming and rolling the whole groats.

For explanations of the terms used here check the glossary or the nutrients page.

For further information, including tasty recipes, top tips and exciting ways to include oats in your diet visit our dedicated website www.allaboutoats.com.

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