Whole Oats Nutrition Facts

Whole oats are a great source of carbohydrates, fiber, vitamins and minerals. The common oat is a type of grain that is mostly consumed as oatmeal or rolled oats. The term “whole oats” is basically a shortened form of whole grain oats and refers to minimally processed oats, with preservation of the bran, germ and endosperm. Like other whole-grain products, whole oats are an excellent source of fiber. If you are looking for food that can provide you with energy, vitamins and minerals; cleanse your intestines; and decrease your risk for major diseases, then you should include whole oats in your meals.


Whole oats are considered healthy because they contain a lot of fiber. The oat bran, which is the outermost part of the grain, is believed to have low-density lipoprotein (LDL) cholesterol-lowering properties. In particular, a type of polysaccharides called beta-glucans is abundant in whole oats and is deemed to be the major factor that lowers LDL cholesterol. Beta-glucans make up the soluble fiber present in whole oats and are primarily present in the endosperm of whole oats.

As increased levels of cholesterol are intrinsically linked to cardiovascular diseases, the consumption of whole oats appears to lower the risk for such diseases. This effect has been recognized by the US Food and Drug Administration (FDA), which passed a ruling that a daily consumption of 3g of soluble fiber may diminish the risk for heart disease. When this is applied to whole oats and whole oat products, each serving should contain a minimum of 0.75g of soluble fiber. If you plan to maximize the fiber benefits of oats, try to consume at least one bowl of whole oats daily.


Oats contain a distinct protein called avenalin, which is similar in structure to proteins found in legumes. They also contain proteins called gluten, zein and avenin. According to the World Health Organization, the quality of protein present in oats is nearly equal to that of soy. The hull-less kernel of this grain, also called groat, contains approximately 12 to 24 percent of protein, the highest among the well-known cereal grains. In fact, 100g of oats contains approximately 17.6g of protein. Therefore, if you are considering a substitute for soy in your meals, using whole oats will definitely give you the protein you need.

Minerals and Vitamins

A cup of cooked whole oats provides approximately 1.37g of manganese, which is about 68.5 percent of the daily value you need. It also contains selenium (18.95 micrograms), phosphorus (177.84 micrograms), iron (5mg) and magnesium (56.16mg). Whole oats also contain 1.3mg of vitamin B5 and 56 micrograms of vitamin B9. Therefore, eating whole oats can boost your body’s capacity to utilize energy.


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