Oatmeal, cooked with water
Checked by us One serving: 247 g (about 1 cup) · 176 kcal
Lots of selenium and zinc.
Nothing to watch for most people.
Worth knowing for some people: gluten cross-contact.
Good for
How we counted this
What one serving (247 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
13.4 µg in one serving: 24% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Zinc
Your immune system and healing wounds depend on it.
Learn more
2.47 mg in one serving: 22% of the 11 mg a day men need, 31% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 2 absorption studies of this nutrient are on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, zinc fact sheet for health professionals
20 more nutrients below “a lot”
- Some
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
6.28 g in one serving: 11% of the 56 g a day men need, 14% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
- Some
Fibre
Keeps your gut moving.
Learn more
4.2 g in one serving: 11% of the 38 g a day men need, 17% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Some
Magnesium
Your muscles and nerves need it to work.
Learn more
66.8 mg in one serving: 17% of the 400 mg a day men need, 22% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Some
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.19 mg in one serving: 16% of the 1.2 mg a day men need, 17% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Some
Iron
Carries oxygen in your blood.
Learn more
2.23 mg in one serving: 28% of the 8 mg a day men need, 12% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Some
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
1.66 mg in one serving: 10% of the 16 mg a day men need, 12% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
173 mg in one serving: 5% of the 3,400 mg a day men need, 7% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
14.8 µg in one serving: 4% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
18.3 mg in one serving: 3% of the 550 mg a day men need, 4% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.04 mg in one serving: 3% of the 1.3 mg a day men need, 4% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
44.5 mg in one serving: 3% of the 1,600 mg a day men need, 4% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
22.3 mg in one serving: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.2 mg in one serving: 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.01 mg in one serving: 1% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.74 µg in one serving: 1% of the 120 µg a day men need, 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Checked for cadmium, acrylamide and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 8.1 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.92 µg
How we got this
A serving a day adds 5.2% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 74% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 47,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 1,731 g a week, which stays within the 14,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 5.2% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Acrylamide
Nothing to watchYou’d need about 12 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 3.9–8.8% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 2.5 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Rated AT the quantification limit (LOQ) as an upper bound: +3.9-8.8% of EFSA's adult average (0.4-0.9 µg/kg body weight/day); actual is lower. Boiling in water forms little acrylamide; the oats' kilning is the only heat step
US FDA, Survey Data on Acrylamide in Food: Total Diet Study Results (FY03-FY06) · grade A
Lead
Nothing to watchYou’d need about 28 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 3.6% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 1.24 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Daily serving adds 3.6% to average adult intake (EFSA 0.50 µg/kg body weight/day = 35 µg/day); below the doubling line
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
For some people
Regular oats can carry wheat, rye or barley; people with coeliac disease are told to use oats specially produced to be gluten-free (no more than 20 ppm of gluten, per the page). Health Canada's page does not mention avenin.
Worth knowing
No limit applies, so none is rated.
Sugar
0.7 g of sugar in a 247 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Oxalate: 32 mg per 100 g in the sources we hold. · Oxalosis & Hyperoxaluria Foundation · grade B
We haven’t rated this food for oxalate. We count only a figure that comes from a grade A or B source and says it was measured per 100 g of the food as eaten, and none of the figures here does both.
Phytate, as the source gives it: phytate (InsP6) 16.2 micromoles/g (duplicates 16.44, 15.96); 432 micromoles phytate (InsP6) per portion micromoles phytate (InsP6)/g (dry weight (freeze-dried porridge)); 9.9 (standard deviation 0.35, n=4) , phytase-deactivated oat wholemeal flour micromoles phytate (InsP6)/g (dry weight) · PubMed 8958002, PubMed 8958002 · grade A, B
Phytate (also written InsP6, IP6 or phytic acid), the form in which plants store phosphorus, is found in whole grains, beans and nuts. It binds zinc in the gut and lowers how much zinc and plant (non-heme) iron you absorb. No limit applies.
Source: NIH Office of Dietary Supplements, Zinc fact sheet · NIH Office of Dietary Supplements, Iron fact sheet
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 247 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More selenium
Eggs, hard-boiled76.2 µg in 247 g (this food: 13.4 µg)
Cottage cheese24 µg in 247 g (this food: 13.4 µg) · but less zinc
Amounts as listed, not adjusted for how much gets in.
For zinc: Almond butter would lead, in the same 247 g, but is left out (Aflatoxins: go easy · portions too different to compare by weight).
More nutrients per serving, counted together
The other breakfast foods we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
- Eggs, hard-boiled
- More choline (727 mg vs 18.3 mg)
- More vitamin B12 (2.75 µg vs 0 µg)
- More selenium (76.2 µg vs 13.4 µg)
- Less fibre (0 g vs 4.2 g)
- Less magnesium (24.7 mg vs 66.8 mg)
Greek yogurt, plain, nonfat- More vitamin B12 (1.85 µg vs 0 µg)
- More riboflavin (0.69 mg vs 0.04 mg)
- More protein (25.2 g vs 6.28 g)
- Less iron (0.17 mg vs 2.23 mg)
- Less fibre (0 g vs 4.2 g)
- Cottage cheese
- More vitamin B12 (1.64 µg vs 0 µg)
- More protein (28.7 g vs 6.28 g)
- More niacin (6.3 mg vs 1.66 mg)
- Less iron (0 mg vs 2.23 mg)
- Less zinc (1.12 mg vs 2.47 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Greek yogurt, plain, nonfat
- More vitamin B12 (1.85 µg vs 0 µg)
- More riboflavin (0.69 mg vs 0.04 mg)
- More protein (25.2 g vs 6.28 g)
- Less iron (0.17 mg vs 2.23 mg)
- Less fibre (0 g vs 4.2 g)
- Cottage cheese
- More vitamin B12 (1.64 µg vs 0 µg)
- More protein (28.7 g vs 6.28 g)
- More niacin (6.3 mg vs 1.66 mg)
- Less iron (0 mg vs 2.23 mg)
- Less zinc (1.12 mg vs 2.47 mg)
- Eggs, hard-boiled
- More choline (727 mg vs 18.3 mg)
- More vitamin B12 (2.75 µg vs 0 µg)
- More selenium (76.2 µg vs 13.4 µg)
- Less fibre (0 g vs 4.2 g)
- Less magnesium (24.7 mg vs 66.8 mg)
Building muscle: more protein and more calories, per 100 g.
Whole-wheat bread12.3 g protein · 254 kcal per 100 g
White bread, toasted9 g protein · 290 kcal per 100 g- Eggs, hard-boiled12.6 g protein · 155 kcal per 100 g
Why some foods aren’t suggested
Left out: Bacon, pan-fried (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Left out: Almond butter (Aflatoxins: go easy · portions too different to compare by weight).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Oats, rolled, cooked with water
How the serving was set: 250 mL prepared = 247.3 g (Health Canada C.1; FDC 234 g per cup)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.018 g | 0.04 g | 0.03 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Calcium | 9 mg | 22.26 mg | 12.68 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 6 mg | 14.84 mg | 8.45 mg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| 11.18 mg | 27.65 mg | 15.75 mg | second database · not used | Canadian Nutrient File 2026 #1465 | C | |
| Carbohydrate | 12 g | 29.68 g | 16.9 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Choline | 7.4 mg | 18.3 mg | 10.42 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Energy | 71 kcal | 175.58 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Fat | 1.52 g | 3.76 g | 2.14 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| 1 g | 2.47 g | 1.41 g | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Fatty acids, total saturated | 0.31 g | 0.77 g | 0.44 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Fibre | 1.7 g | 4.2 g | 2.39 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| 1 g | 2.47 g | 1.41 g | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Folate | 6 µg | 14.84 µg | 8.45 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 2 µg | 4.95 µg | 2.82 µg | second database · not used · 3× | UK food tables (CoFID 2021) #11-1107 | C | |
| Iron | 0.9 mg | 2.23 mg | 1.27 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0.45 mg | 1.11 mg | 0.63 mg | second database · not used · 2× | UK food tables (CoFID 2021) #11-1107 | C | |
| Magnesium | 27 mg | 66.77 mg | 38.03 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 14 mg | 34.62 mg | 19.72 mg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Niacin (B3, niacin equivalents) | 0.67 mg | 1.66 mg | 0.94 mg | listed used | Canadian Nutrient File 2026 #1465 | C |
| Phosphorus | 77 mg | 190.42 mg | 108.45 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 48 mg | 118.7 mg | 67.61 mg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Potassium | 70 mg | 173.11 mg | 98.59 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 46 mg | 113.76 mg | 64.79 mg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Protein | 2.54 g | 6.28 g | 3.58 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| 1.4 g | 3.46 g | 1.97 g | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Riboflavin (B2) | 0.016 mg | 0.04 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Selenium | 5.4 µg | 13.35 µg | 7.61 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Sodium | 4 mg | 9.89 mg | 5.63 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Sugars | 0.27 g | 0.67 g | 0.38 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Thiamin (B1) | 0.076 mg | 0.19 mg | 0.11 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0.08 mg | 0.2 mg | 0.11 mg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Vitamin B6 | 0.005 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0.03 mg | 0.07 mg | 0.04 mg | second database · not used · 6× | UK food tables (CoFID 2021) #11-1107 | C | |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Vitamin E | 0.08 mg | 0.2 mg | 0.11 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0.07 mg | 0.17 mg | 0.1 mg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Vitamin K1 | 0.3 µg | 0.74 µg | 0.42 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Water | 83.61 g | 206.77 g | 117.76 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| 88.7 g | 219.36 g | 124.93 g | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Zinc | 1 mg | 2.47 mg | 1.41 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0.3 mg | 0.74 mg | 0.42 mg | second database · not used · 3.3× | UK food tables (CoFID 2021) #11-1107 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Copper | 0.074 mg | 0.18 mg | 0.1 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0.05 mg | 0.12 mg | 0.07 mg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Ash | 0.34 g | 0.84 g | 0.48 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Starch | 11.6 g | 28.69 g | 16.34 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Sucrose | 0.25 g | 0.62 g | 0.35 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Glucose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Fructose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Energy | 297 kj | 734.48 kj | 418.31 kj | listed used | US food database (USDA SR Legacy) #173905 | C |
| Galactose | 0.02 g | 0.05 g | 0.03 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Fluoride, F | 71.6 µg | 177.07 µg | 100.85 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #173905 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #173905 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Tocopherol, beta | 0.01 mg | 0.02 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Tocopherol, gamma | 0.03 mg | 0.07 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Tocotrienol, alpha | 0.21 mg | 0.52 mg | 0.3 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Folate, food | 6 µg | 14.84 µg | 8.45 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Folate, DFE | 6 µg | 14.84 µg | 8.45 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Betaine | 3.1 mg | 7.67 mg | 4.37 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Tryptophan | 0.04 g | 0.1 g | 0.06 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Threonine | 0.096 g | 0.24 g | 0.14 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Isoleucine | 0.116 g | 0.29 g | 0.16 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Leucine | 0.216 g | 0.53 g | 0.3 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Lysine | 0.135 g | 0.33 g | 0.19 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Methionine | 0.046 g | 0.11 g | 0.06 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Cystine | 0.097 g | 0.24 g | 0.14 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Phenylalanine | 0.142 g | 0.35 g | 0.2 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Tyrosine | 0.101 g | 0.25 g | 0.14 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Valine | 0.16 g | 0.4 g | 0.23 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Arginine | 0.167 g | 0.41 g | 0.24 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Histidine | 0.054 g | 0.13 g | 0.08 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Alanine | 0.124 g | 0.31 g | 0.17 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Aspartic acid | 0.302 g | 0.75 g | 0.43 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Glutamic acid | 0.623 g | 1.54 g | 0.88 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Glycine | 0.147 g | 0.36 g | 0.21 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Proline | 0.096 g | 0.24 g | 0.14 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Serine | 0.151 g | 0.37 g | 0.21 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Fatty acids, total trans | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 14:0 | 0.005 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 16:0 | 0.28 g | 0.69 g | 0.39 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 18:0 | 0.021 g | 0.05 g | 0.03 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 20:0 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| MUFA 18:1 | 0.422 g | 1.04 g | 0.59 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| PUFA 18:2 | 0.541 g | 1.34 g | 0.76 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| PUFA 18:3 | 0.018 g | 0.04 g | 0.03 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 22:0 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| MUFA 16:1 | 0.003 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| MUFA 20:1 | 0.01 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Fatty acids, total monounsaturated | 0.435 g | 1.08 g | 0.61 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Fatty acids, total polyunsaturated | 0.559 g | 1.38 g | 0.79 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 15:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| SFA 17:0 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| TFA 18:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| PUFA 18:2 i | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| MUFA 16:1 c | 0.003 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| MUFA 18:1 c | 0.422 g | 1.04 g | 0.59 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| PUFA 18:2 n-6 c,c | 0.54 g | 1.34 g | 0.76 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Fatty acids, total trans-monoenoic | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Fatty acids, total trans-polyenoic | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.018 g | 0.04 g | 0.03 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| Iodine | 0.2 µg | 0.49 µg | 0.28 µg | listed used | USDA iodine database (2024) #Cereal, oatmeal, plain, cooked | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Lutein + zeaxanthin | 180 µg | 445.14 µg | 253.52 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| Manganese | 0.58 mg | 1.43 mg | 0.82 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0.46 mg | 1.14 mg | 0.65 mg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C | |
| Niacin (B3, preformed) | 0.225 mg | 0.56 mg | 0.32 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0.1 mg | 0.25 mg | 0.14 mg | second database · not used · 2.3× | UK food tables (CoFID 2021) #11-1107 | C | |
| Pantothenic acid (B5) | 0.311 mg | 0.77 mg | 0.44 mg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0.06 mg | 0.15 mg | 0.08 mg | second database · not used · 5.2× | UK food tables (CoFID 2021) #11-1107 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173905 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-1107 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Absorption studies
Studies of how much of a nutrient gets in; those done in animals are marked. This page quotes a figure only from a study that passes our screen: adults, graded A, of this food in this preparation, with a test dose on record and a source that has passed our evidence check. The exception is calcium on our calcium card: its figure comes from the card’s own study, checked with the card, and is marked “used” even where that study misses a step of this screen. The others are listed so nothing is hidden, each with the first check it fails.
No study of this food passes the screen yet, so no absorption figure is quoted.
| Study | Nutrient | Absorbed | Test dose | People | Grade | On this page |
|---|---|---|---|---|---|---|
| Larsson et al. 1996 (Expt 1): Zn from control oat porridge dehulled, ground oats (industrially dehulled, Kungsörnen AB, Järna, Sweden); cultivar not stated; NOT rolled oats · porridge: 30 g untreated, dehulled, ground oats + 150 mL distilled water + 1 g table salt, cooked 2 min in a microwave; 65Zn added to the porridge after heating; served without milk or jam; no other food full text read | Zinc | 11.8 % | 1 mg | 10 | A | Not used: it tested a different variety or form of the food. |
| Larsson et al. 1996 (Expt 1): Zn from malted, soaked oat porridge (specialty variant) malted and soaked oats (phytate IP-6 107 µmol per portion); a specialty process, not a retail rolled oat · porridge from 30 g malted-oat flour (pilot-plant malting: steeped 6.5 h, germinated 120 h, dried and heat-treated to 80 °C), soaked in 150 mL water 17 h at 23 °C then 8 h at 37.8 °C, 1 g salt, microwaved 2 min full text read | Zinc | 18.3 % | 1 mg | 10 | A | Not used: it tested a different variety or form of the food. |
| Larsson et al. 1996 (Expt 2): meal Fe absorption with control oat porridge (porridge as inhibitor) dehulled, ground oats (Kungsörnen AB), not rolled · breakfast of one labelled wheat roll (55Fe + 59Fe) with margarine, marmalade, coffee 150 mL, orange juice 150 mL (70 mg ascorbic acid), served with control porridge (30 g untreated dehulled ground oats + 150 mL water + 2 g salt, microwaved 2 min) · 3.4-3.6 mg total non-haem Fe per breakfast (wheat roll with 1.9 mg added FeSO4 + 0.2 mg native per 40 g flour, plus porridge Fe); Fe load of the porridge itself not given in the text full text read | Iron | 4.4 % | not reported | 9 | B | Not used: not graded A, so not a direct human study of this food and preparation. |
| Sandström et al. 1987: Zn from oatmeal porridge with milk oatmeal; type (flakes, coarse, medium) not stated · oatmeal porridge, 60 g oatmeal served with 200 mL milk (an uncooked oatmeal-flakes arm also existed; its value is not stated) · load not reported. Meal: 60 g oatmeal + 200 mL milk; phytic acid about 600 µmol abstract only | Zinc | 8.4 % | not reported | – | A | Not used: no test dose on record. |
| Hodgkinson et al. 2025: oats rolled (pig) animal study Quaker oatmeal; related: oatmeal, not necessarily rolled oats · Simmered with water 15 min · diet protein level not read; ration 0.08 x metabolic body weight (kg^0.75) per day full text read | Protein | 82.8 % | not reported | 6 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
Hazard rows as the dataset rates them
- Acrylamide · Nothing to watch: doesn’t double average intake · Rated AT the quantification limit (LOQ) as an upper bound: +3.9-8.8% of EFSA's adult average (0.4-0.9 µg/kg body weight/day); actual is lower. Boiling in water forms little acrylamide; the oats' kilning is the only heat step · FDA 2003–2006 · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 5.2% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Gluten cross-contact · Worth knowing · Regular oats can carry wheat, rye or barley; people with coeliac disease are told to use oats specially produced to be gluten-free (no more than 20 ppm of gluten, per the page). Health Canada's page does not mention avenin. · Health Canada, Gluten-free labelling claims for products containing… · A
- Lead · Nothing to watch: doesn’t double average intake · Daily serving adds 3.6% to average adult intake (EFSA 0.50 µg/kg body weight/day = 35 µg/day); below the doubling line · Health Canada Total Diet Study, trace elements · A
Oxalate, phytate and gut-tolerance measurements
- fodmap fructan: 0.32 ± 0.01 g/100 g (standard deviation not labelled); per-portion 0.48 g (portion 159 g as printed) g/100 g · as analysed; water cell is '/' (undefined in the paper); FW and DW columns identical (0.32) · rolled oats; preparation not stated by the paper (water-content cell '/', FW = DW) · grade A · Ferjancic 2024
- histamine: not detected (n = 2); putrescine 0.67 (0.32) mg/kg, range 0.44-0.89; tyramine and cadaverine not detected mg/kg · fresh weight (as sold) · oats (product form not stated) · grade B · Sanchezperez 2018
- lactose: 0 g/100 g · as listed · Porridge oats, unfortified · grade B · UK food tables (CoFID 2021)
- oxalate soluble: 13.8 mg, unit and basis as quoted by a review mg (per 100 g presumed; basis not stated) · not stated · oat product not stated · grade B · Siener 2006
- oxalate total: mean 48.4 (SE 3.83), CV 33.1%, n = 3 replicates per variety mg/100 g · dry weight basis (DWB) · raw dehulled grain, ground; not kilned, not rolled, not cooked · grade B · Alemayehu 2021
- oxalate total: oat flour; total vs soluble not stated by the source mg/100 g · as sold (basis not stated) · oat flour, raw · grade B · Oxalosis & Hyperoxaluria Foundation
- phytate: phytate (InsP6) 16.2 micromoles/g (duplicates 16.44, 15.96); 432 micromoles phytate (InsP6) per portion micromoles phytate (InsP6)/g · dry weight (freeze-dried porridge) · cooked porridge: 30 g untreated dehulled ground oats + 150 mL water + 1 g salt, microwaved 2 min · grade A · PubMed 8958002
- phytate: 9.9 (standard deviation 0.35, n=4) micromoles phytate (InsP6)/g, phytase-deactivated oat wholemeal flour micromoles phytate (InsP6)/g · dry weight · raw wholemeal flour of phytase-deactivated (heat-treated) oats; HPLC precision-test sample · grade B · PubMed 8958002
- phytate: mean 278.7 (SE 2.27), five Ethiopian varieties mg/100 g · dry weight basis (DWB) · raw dehulled grain ground to pass 0.05 mm; not kilned, not rolled, not cooked · grade B · Alemayehu 2021
- phytate: about 600 micromoles phytic acid in the meal (60 g oatmeal + 200 mL milk) micromoles phytic acid/meal · per meal (not per 100 g) · oatmeal porridge served with 200 mL milk · grade B · PubMed 2824731
Sources
- Alemayehu GF, Forsido SF, Tola YB, Teshager MA, Assegie AA, Amare E. Proximate, mineral and anti-nutrient compositions of oat grains (Avena sativa) cultivated in Ethiopia. Heliyon 2021;7:e07722 · doi:10.1016/j.heliyon.2021.e07722 · PMID 34409185
alemayehu2021· full text read · CC BY 4.0 - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - US FDA, Survey Data on Acrylamide in Food: Total Diet Study Results (FY03-FY06)
fda-tds-acrylamide-2003-2006· page · US government work (17 USC 105), public domain - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Ferjancic B et al. 2024, Fructan content in most commonly consumed Slovenian foods, Front Nutr (PMC11327153)
ferjancic2024· full text read · CC BY 4.0 - Health Canada, Gluten-free labelling claims for products containing specially produced "gluten-free oats"
hc-gluten-free-oats· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Oxalosis & Hyperoxaluria Foundation. Grain oxalate table
ohf-grain-oxalate· page · All rights reserved (page footer) - Sandström B, Almgren A, Kivistö B, Cederblad A. Zinc absorption in humans from meals based on rye, barley, oatmeal, triticale and whole wheat. J Nutr 1987;117:1898-1902 · doi:10.1093/jn/117.11.1898 · PMID 2824731
pmid:2824731· abstract only · Publisher copyright (journal article) - Larsson M, Rossander-Hulthén L, Sandström B, Sandberg AS. Improved zinc and iron absorption from breakfast meals containing malted oats with reduced phytate content. Br J Nutr 1996;76:677-688 · doi:10.1079/BJN19960075 · PMID 8958002
pmid:8958002· full text read · Publisher copyright (journal article) - Hodgkinson SM, Stroebinger N, Stein HH, Fanelli NS, de Vries S, van der Wielen N, et al. True ileal amino acid digestibility of human foods classified according to food type as determined in the growing pig. J Nutr 2025;155:3384-3400. · doi:10.1016/j.tjnut.2025.08.004 · PMID 40812478
pq_hodgkinson2025· full text read · CC BY (Europe PMC licence field) - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· full text read · CC BY 4.0 - Siener R, Hönow R, Voss S, Seidler A, Hesse A. Oxalate content of cereals and cereal products. J Agric Food Chem 2006;54:3008-3011 (seen only through Front Nutr 2022; 9:888974, PMC9196906) · doi:10.1021/jf052776v · PMID 16608223 · pubmed.ncbi.nlm.nih.gov
siener2006· secondary source · Publisher copyright (journal article) - USDA, FDA and ODS-NIH Database for the Iodine Content of Common Foods, Release 4.0 (October 2024; 478 foods). Prepared by Heydorn K, Wambogo E, Spungen JH, Ershow AG, Gahche JJ, Haggans C, Merkel J, Patterson KY, Pehrsson PR. USDA ARS Methods and Application of Food Composition Laboratory.
usda-iodine-db4· secondary source · US Government work (public domain; USDA ARS)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.