Oatmeal
Oatmeal – Nutrition Facts (per 100 grams, cooked)
Calories: 71 kcal
Protein: 2.5 g
Fat: 1.4 g
- Saturated Fat: 0.2 g
- Monounsaturated Fat: 0.4 g
- Polyunsaturated Fat: 0.6 g
Carbohydrates: 12.0 g - Sugars: 0.2 g
- Fiber: 1.7 g
Cholesterol: 0 mg
Sodium: 3 mg
Vitamins in Oatmeal
- Vitamin A: 0 IU (0% DV)
- Vitamin B1 (Thiamine): 0.1 mg (9% DV)
- Vitamin B2 (Riboflavin): 0.0 mg (2% DV)
- Vitamin B3 (Niacin): 0.2 mg (1% DV)
- Vitamin B5 (Pantothenic Acid): 0.3 mg (6% DV)
- Vitamin B6: 0.0 mg (2% DV)
- Vitamin B9 (Folate): 6 µg (2% DV)
- Vitamin B12: 0 µg (0% DV)
- Vitamin D: 0 IU (0% DV)
- Vitamin E: 0.1 mg (1% DV)
- Vitamin K: 0.5 µg (0% DV)
Minerals in Oatmeal
- Calcium: 8 mg (1% DV)
- Phosphorus: 77 mg (11% DV)
- Magnesium: 26 mg (6% DV)
- Potassium: 71 mg (2% DV)
- Iron: 0.6 mg (3% DV)
- Zinc: 0.6 mg (5% DV)
- Selenium: 2.5 µg (5% DV)
- Copper: 0.1 mg (11% DV)
- Manganese: 0.6 mg (26% DV)
Note:
- Percent Daily Values (DV) are based on a 2,000-calorie diet.
- Oatmeal is a great source of fiber, especially beta-glucan, which helps regulate blood sugar and cholesterol levels.
- It contains slow-digesting complex carbohydrates, making it an excellent choice for sustained energy and digestion.
- Rich in manganese, phosphorus, magnesium, and zinc, which support metabolism, bone health, and immune function.
- Naturally low in fat and sodium while providing a small amount of protein, making it a healthy breakfast option.
- Can be easily enhanced with fruits, nuts, or seeds to boost its nutritional value.