Oats has been cultivated for over 5,000 years. Over the centuries, oats were generally regarded to be fit only for animal feed. Oats is a field grain which is harvested in early summer.
The oils in oats cause them to become rancid, so they must be processed more quickly than other grains. Today, the primary use of oats is as animal feed. Still, with the pressure of advertising, we are all aware of the nutritional value of oats in our diet. Oats have a higher level of soluble fiber than all other grains. Among the benefits of oats in the diet, is the value that they have in lowering cholesterol, are soothing to the digestive process,
Oats are available in several forms. Oat groats are the whole seed with only the outer hull removed. Rolled oats are the familiar breakfast form. Steel cut oats are oats seed that have been chopped into pieces. Quick Oats are rolled steel cut oats, and instant oats are pre-cooked, dried and flattened steel cut oats. The finest form is as flour.
We are all acquainted with oats, which are very popular in granola, cookies, as well as a breakfast food.
Oats, 1 cup
| Nutrient | Units | 1.00 X 1 cup ——- 156g |
|---|---|---|
| Proximates | ||
| Water |
g
|
12.82
|
| Energy |
kcal
|
607
|
| Energy |
kj
|
2540
|
| Protein |
g
|
26.35
|
| Total lipid (fat) |
g
|
10.76
|
| Ash |
g
|
2.68
|
| Carbohydrate, by difference |
g
|
103.38
|
| Fiber, total dietary |
g
|
16.5
|
| Minerals | ||
| Calcium, Ca |
mg
|
84
|
| Iron, Fe |
mg
|
7.36
|
| Magnesium, Mg |
mg
|
276
|
| Phosphorus, P |
mg
|
816
|
| Potassium, K |
mg
|
669
|
| Sodium, Na |
mg
|
3
|
| Zinc, Zn |
mg
|
6.19
|
| Copper, Cu |
mg
|
0.977
|
| Manganese, Mn |
mg
|
7.669
|
| Vitamins | ||
| Vitamin C, total ascorbic acid |
mg
|
0.0
|
| Thiamin |
mg
|
1.190
|
| Riboflavin |
mg
|
0.217
|
| Niacin |
mg
|
1.499
|
| Pantothenic acid |
mg
|
2.104
|
| Vitamin B-6 |
mg
|
0.186
|
| Folate, total |
mcg
|
87
|
| Folic acid |
mcg
|
0
|
| Folate, food |
mcg
|
87
|
| Folate, DFE |
mcg_DFE
|
87
|
| Vitamin B-12 |
mcg
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
| Vitamin A, IU |
IU
|
0
|
| Vitamin A, RAE |
mcg_RAE
|
0
|
| Retinol |
mcg
|
0
|
| Lipids | ||
| Fatty acids, total saturated |
g
|
1.899
|
| 12:0 |
g
|
0.037
|
| 14:0 |
g
|
0.023
|
| 16:0 |
g
|
1.613
|
| 18:0 |
g
|
0.101
|
| Fatty acids, total monounsaturated |
g
|
3.398
|
| 16:1 undifferentiated |
g
|
0.020
|
| 18:1 undifferentiated |
g
|
3.377
|
| Fatty acids, total polyunsaturated |
g
|
3.955
|
| 18:2 undifferentiated |
g
|
3.781
|
| 18:3 undifferentiated |
g
|
0.173
|
| Cholesterol |
mg
|
0
|
| Amino acids | ||
| Tryptophan |
g
|
0.365
|
| Threonine |
g
|
0.897
|
| Isoleucine |
g
|
1.083
|
| Leucine |
g
|
2.003
|
| Lysine |
g
|
1.094
|
| Methionine |
g
|
0.487
|
| Cystine |
g
|
0.636
|
| Phenylalanine |
g
|
1.396
|
| Tyrosine |
g
|
0.894
|
| Valine |
g
|
1.462
|
| Arginine |
g
|
1.860
|
| Histidine |
g
|
0.632
|
| Alanine |
g
|
1.374
|
| Aspartic acid |
g
|
2.259
|
| Glutamic acid |
g
|
5.791
|
| Glycine |
g
|
1.312
|
| Proline |
g
|
1.457
|
| Serine |
g
|
1.170
|
| Other | ||
| Alcohol, ethyl |
g
|
0.0
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
