Nutrition Facts
Serving Size: 100g
Calories1628
Total Fat6.9g
Saturated Fat0.0g
Total Carbs66.3g
Fiber10.6g
Sugars0.0g
Protein16.9g
Macro Breakdown
Health Scores (0-10)
10.0
Metabolic
8.9
Inflammation
10.0
Hormonal
10.0
Gut Health
6.6
Skin Health
4.8
Brain Health
10.0
Bone Health
10.0
Sleep
10.0
Exercise
9.2
Longevity
5.0
Detox
6.6
Immunity
10.0
Pral
2.3
Satiety
0.0
Nutrient Density
5.0
Bioavailability
10.0
Electrolyte
6.1
Methylation
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 1628.0 kJ | — |
| Protein | 16.9 g | 34% DV |
| Total Fat | 6.9 g | 9% DV |
| Carbohydrate | 66.3 g | 24% DV |
| Fiber | 10.6 g | 38% DV |
| Sodium | 2.0 mg | — |
| Calcium | 54.0 mg | 4% DV |
| Iron | 4.7 mg | 26% DV |
| Magnesium | 177.0 mg | 42% DV |
| Phosphorus | 523.0 mg | 42% DV |
| Potassium | 429.0 mg | 9% DV |
| Zinc | 4.0 mg | 36% DV |
| Vitamin B6 | 0.1 mg | 7% DV |
| Folate | 56.0 µg | 14% DV |
Fatty Acid Breakdown
| Fatty Acid | Amount / 100g |
|---|---|
| saturated fat | 1.217g |
| monounsaturated fat | 2.178g |
| polyunsaturated fat | 2.535g |
Compare Oats (Includes foods for USDA's Food Distribution Program) With...
Abiyuch, raw
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290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal
Health Condition Relevance
Pcos
magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.
Anemia
iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.
Testosterone Low
zinc, magnesium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.
Hormonal & Metabolic Impact
🧬 Zinc → Testosterone, DHT (36% DV)
Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).
🧬 Magnesium → Testosterone, Cortisol (42% DV)
Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).
🧬 Fiber → Estrogen, Insulin (38% DV)
Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.
Frequently Asked Questions
Is Oats (Includes foods for USDA's Food Distribution Program) a good protein source?
Yes. Oats (Includes foods for USDA's Food Distribution Program) provides 16.89g of protein per 100g — that's 34% of the daily value. As a plant protein, combine with complementary sources (grains, nuts) for complete amino acid profile.
How does Oats (Includes foods for USDA's Food Distribution Program) support gut health?
Oats (Includes foods for USDA's Food Distribution Program) contains 10.6g of fiber per 100g (38% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.
Does Oats (Includes foods for USDA's Food Distribution Program) affect hormones?
Yes — Oats (Includes foods for USDA's Food Distribution Program) is rich in magnesium (42% DV), which Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).. magnesium supports Testosterone and Cortisol production. fiber supports Estrogen and Insulin production. zinc supports Testosterone and DHT production.
Is Oats (Includes foods for USDA's Food Distribution Program) good for blood pressure?
Yes. Oats (Includes foods for USDA's Food Distribution Program) provides 429mg of potassium per 100g (9% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 214.5.
How filling is Oats (Includes foods for USDA's Food Distribution Program)?
Oats (Includes foods for USDA's Food Distribution Program) has a satiety score of 2.3/10. The 16.89g protein stimulates PYY (satiety hormone). The 10.6g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.