Oats with Milk
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 39.13 g | 14% |
| Net Carbohydrates | 35.04 g | 14% |
| Sugars | 12.72 g | 36% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 4.09 g | 15% |
| Protein | 13.02 g | 26% |
| Total Fat | 10.57 g | 14% |
| Saturated Fat | 5 g | 25% |
| Monounsaturated Fat | 2.78 g | - |
| Polyunsaturated Fat | 1.41 g | - |
| Trans Fat | No data | - |
| Cholesterol | 24.4 mg | 8% |
| Vitamins | ||
| Vitamin A | 111.22 mcg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 3.11 mcg | 16% |
| Minerals | ||
| Sodium | 107.35 mg | 5% |
| Potassium | 468.69 mg | 10% |
| Calcium | 296.78 mg | 23% |
| Magnesium | 80.29 mg | 19% |
| Iron | 1.79 mg | 10% |
| Zinc | 2.37 mg | 22% |
% 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
12%
Vitamin C
0%
Vitamin D
16%
Vitamin E
2%
Vitamin K
1%
Vitamin B1
25%
Vitamin B2
36%
Vitamin B3
4%
Vitamin B5
27%
Vitamin B6
8%
Vitamin B7
30%
Vitamin B9
3%
Vitamin B12
46%
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
23%
Iron
10%
Magnesium
19%
Phosphorus
30%
Potassium
10%
Sodium
5%
Zinc
22%
Copper
24%
Manganese
64%
Selenium
38%
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
13%
Isoleucine
15%
Valine
17%
Lysine
10%
Tryptophan
21%
Threonine
11%
Phenylalanine
23%
Methionine
13%
Histidine
11%
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 302 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
45 min
Jogging
39 min
Cycling
40 min
Walking
1 h 11 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
Oats contribute to reducing serum total and LDL-cholesterol, a benefit linked to components like beta-glucan and phenolic acids. Beta-glucan, a soluble fiber, forms a gel-like solution in the small intestine, which traps bile acids, leading to increased utilization of cholesterol for new bile acid production. Additionally, microbially produced phenolic compounds from oats, such as ferulic acid and dihydroferulic acid, are significant factors in cholesterol reduction. Oats, particularly as intact kernels or thick flakes, significantly reduce postprandial blood glucose and insulin responses, with less processed forms retaining greater glycemic benefits. Mechanistic studies also suggest oats may positively influence anthropometric measures, body weight, appetite, and blood pressure, with beta-glucan playing a role in appetite control and energy regulation.
1. 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 significantly reduced postprandial blood glucose and insulin, while thick oat flakes also led to significant reductions in blood glucose and insulin.
Read More: https://pubmed.ncbi.nlm.nih.gov/33296453/
2. From Oliver Twist’S Gruel to My Grandson’S Overnight Oats
Source: Office for Science and Society
Summary: Oats, particularly through their beta-glucan content, contribute to health benefits by helping to lower serum cholesterol levels.
3. Impact of Oats on Appetite Hormones and Body Weight Management: A Review.
Source: PubMed
Summary: Oats positively influence anthropometric measures such as BMI, waist circumference, and waist-to-hip ratio, along with lipid profiles, total cholesterol, body weight, appetite, and blood pressure.
Read More: https://pubmed.ncbi.nlm.nih.gov/36790719/
4. Cholesterol-Lowering Effects of Oats Induced by Microbially Produced Phenolic Metabolites in Metabolic Syndrome: A Randomized Controlled Trial
Source: Nature, 2026
Summary: A short-term, high-dose hypocaloric oat diet significantly increased plasma ferulic acid and dihydroferulic acid, leading to significant reductions in serum LDL-cholesterol and total cholesterol in individuals with Metabolic Syndrome.
Read More: https://www.nature.com/articles/s41467-026-68303-9
5. Whole Grains: A Matter of Processing – American Society for Nutrition
Source: nutrition.org, 2022
Summary: Only oats consumed as intact kernels or thick flakes resulted in reduced blood glucose and insulin responses when compared with refined grain controls.
Read More: https://nutrition.org/whole-grains-a-matter-of-processing/
