Oats Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories389

Total Fat6.9g

Saturated Fat1.2g

Total Carbs66.3g

Fiber10.6g

Sugars0.0g

Protein16.9g

Macro Breakdown

Protein16.9g (17%)

Carbs66.3g (67%)

Fat6.9g (16%)

Glycemic Impact

Glycemic Index	55 (Low)
Glycemic Load	13
Insulin Index	40

Health Scores (0-10)

7.0

Metabolic

7.5

Inflammation

7.5

Hormonal

8.5

Gut Health

6.5

Skin Health

7.0

Brain Health

7.5

Bone Health

7.0

Sleep

7.0

Exercise

8.0

Longevity

6.5

Detox

7.5

Immunity

6.0

Pral

8.5

Satiety

8.0

Nutrient Density

6.0

Bioavailability

7.0

Electrolyte

7.5

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	389.0 kcal	19% DV
Protein	16.9 g	34% DV
Total Fat	6.9 g	9% DV
Saturated Fat	1.2 g	6% 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
Selenium	29.3 µg	53% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.234g
Threonine	0.575g
Isoleucine	0.694g
Leucine	1.284g
Lysine	0.701g
Methionine	0.312g
Cystine	0.408g
Phenylalanine	0.895g
Tyrosine	0.573g
Valine	0.937g
Arginine	1.192g
Histidine	0.405g
Alanine	0.881g
Aspartic Acid	1.448g
Glutamic Acid	3.712g
Glycine	0.841g
Proline	0.934g
Serine	0.750g

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated	1.200g
monounsaturated	2.200g
polyunsaturated	2.500g

Compare Oats With...

Brown Rice (Cooked)
123 cal Quinoa (Cooked)
120 cal White Rice (Cooked)
130 cal Whole Wheat Bread
247 cal Pasta (Cooked)
131 cal

Health Condition Relevance

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

🏥

Hypothyroid

selenium, zinc, iron. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.

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).

🧬 Selenium → T3 (active thyroid), Testosterone (53% DV)

Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.

🧬 Fiber → Estrogen, Insulin (38% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Anti-Nutrients & How to Reduce Them

⚠️ Phytates (especially in whole grains — bind zinc, iron, calcium)

⚠️ Lectins (wheat germ agglutinin — reduced by cooking)

Mitigation: Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates.

Whole grains have more nutrients but also more phytates — the net effect is still positive.

Best Preparation Methods

Ripeness: N/A

Preparation: Steel-cut (lowest GI, longest cook). Rolled (medium GI, 10 min). Instant (highest GI, most processed). Overnight soaking (reduces phytates, cold preparation preserves resistant starch).

Frequently Asked Questions

Is Oats a good protein source?

Yes. Oats provides 16.9g 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 support gut health?

Oats 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 affect hormones?

Yes — Oats is rich in selenium (53% DV), which Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.. selenium supports T3 (active thyroid) and Testosterone production. magnesium supports Testosterone and Cortisol production. fiber supports Estrogen and Insulin production.

Is Oats good for blood pressure?

Yes. Oats 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.

Does Oats contain anti-nutrients?

Phytates (especially in whole grains — bind zinc, iron, calcium). Lectins (wheat germ agglutinin — reduced by cooking). Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates. Whole grains have more nutrients but also more phytates — the net effect is still positive.

What's the best way to prepare Oats?

Steel-cut (lowest GI, longest cook). Rolled (medium GI, 10 min). Instant (highest GI, most processed). Overnight soaking (reduces phytates, cold preparation preserves resistant starch).

How filling is Oats?

Oats has a satiety score of 8.5/10. The 16.9g protein stimulates PYY (satiety hormone). The 10.6g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.