Dry Uncooked Oatmeal, Regular, Quick
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 18.28 g | 7% |
| Net Carbohydrates | 15.55 g | 6% |
| Sugars | 0.27 g | 1% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 2.73 g | 10% |
| Protein | 3.55 g | 7% |
| Total Fat | 1.76 g | 2% |
| Saturated Fat | 0.3 g | 1% |
| Monounsaturated Fat | 0.53 g | - |
| Polyunsaturated Fat | 0.62 g | - |
| Trans Fat | No data | - |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1.62 mg | 0% |
| Potassium | 97.74 mg | 2% |
| Calcium | 14.04 mg | 1% |
| Magnesium | 37.26 mg | 9% |
| Iron | 1.15 mg | 6% |
| Zinc | 0.98 mg | 9% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0%
Vitamin C
0%
Vitamin D
0%
Vitamin E
0.8%
Vitamin K
0.5%
Vitamin B1
10%
Vitamin B2
3%
Vitamin B3
2%
Vitamin B5
6%
Vitamin B6
2%
Vitamin B7
20%
Vitamin B9
2%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
1%
Iron
6%
Magnesium
9%
Phosphorus
9%
Potassium
2%
Sodium
0.1%
Zinc
9%
Copper
12%
Manganese
43%
Selenium
14%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
9%
Isoleucine
10%
Valine
11%
Lysine
6%
Tryptophan
14%
Threonine
7%
Phenylalanine
16%
Methionine
8%
Histidine
8%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 102 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
15 min
Jogging
13 min
Cycling
14 min
Walking
25 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Oatmeal, particularly less-processed varieties like intact oat kernels and thick oat flakes, significantly reduces postprandial blood glucose and insulin responses by slowing glucose absorption after meals. Its rich beta-glucan soluble fiber content also helps maintain stable blood sugar levels by forming a thick gel in the gut, supports gut health by promoting regular bowel movements and preventing constipation, and may lower the risk of heart disease by reducing cholesterol absorption. Additionally, oats contain unique antioxidants called avenanthramides that contribute to cardiovascular health.
1. Oatmeal: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: Oatmeal supports gut health by promoting regular bowel movements and preventing constipation, primarily due to its beta-glucan soluble fiber.
Read More: https://www.webmd.com/diet/health-benefits-oatmeal
2. Fiber: The Carb That Helps You Manage Diabetes
Source: CDC, 2024
Summary: Fiber is an essential component of a healthy diet, offering a range of benefits particularly for individuals managing or preventing diabetes, and it helps control blood sugar by not being absorbed or broken down by the body.
Read More: https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
3. How to Enjoy Oatmeal if You Have Diabetes
Source: Healthline, 2014
Summary: Oatmeal, particularly less-processed varieties like steel-cut oats, can be a healthy dietary choice for individuals with diabetes by helping maintain stable blood sugar levels when prepared with minimal high-sugar toppings.
Read More: https://www.healthline.com/health/diabetes/oatmeal
4. Rolled Vs. Steel-Cut Oats: Nutrition, Benefits, and How to Choose
Source: Medical News Today, 2021
Summary: Oats are rich in beta-glucan fiber, which is crucial for digestive health, cholesterol reduction, blood sugar regulation, and may lower the risk of heart disease, type 2 diabetes, and certain cancers.
Read More: https://www.medicalnewstoday.com/articles/rolled-vs-steel-cut-oats
5. A Systematic Review and Meta-Analysis of Randomized Controlled Trials on the Effects of Oats and Oat Processing on Postprandial Blood Glucose and Insulin Responses.
Source: PubMed
Summary: Intact oat kernels and thick oat flakes significantly reduce postprandial blood glucose and insulin responses, while thin, quick, or instant oat flakes show no significant effects.
Read More: https://pubmed.ncbi.nlm.nih.gov/33296453/
6. What Happened When I Ate Oatmeal Every Day for a Week
Source: Prevention, 2026
Summary: Oatmeal supports cardiovascular health, aids digestion, and helps manage blood sugar due to its high content of beta-glucan and unique antioxidants like avenanthramides.
