Rolled oats, dry
Checked by us One serving: 40 g (about ½ cup) · 152 kcal
Weighed dry, before cooking.
Some protein and fibre. 6 more nutrients in moderate amounts: see Good for.
Worth knowing: lead.
Worth knowing for some people: gluten cross-contact.
Good for
How we counted this
What one serving (40 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.
- Some
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
5.4 g in one serving: 10% of the 56 g a day men need, 12% of the 46 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
Fibre
Keeps your gut moving.
Learn more
4.04 g in one serving: 11% of the 38 g a day men need, 16% 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
Selenium
Your thyroid uses it to make its hormones.
Learn more
10.1 µg in one serving: 18% 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
- Some
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.16 mg in one serving: 13% of the 1.2 mg a day men need, 15% 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
Magnesium
Your muscles and nerves need it to work.
Learn more
50.5 mg in one serving: 13% of the 400 mg a day men need, 16% 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
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
1.64 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
- Some
Zinc
Your immune system and healing wounds depend on it.
Learn more
1.1 mg in one serving: 10% of the 11 mg a day men need, 14% of the 8 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, zinc fact sheet for health professionals
- Some
Iron
Carries oxygen in your blood.
Learn more
1.74 mg in one serving: 22% of the 8 mg a day men need, 10% of the 18 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, iron fact sheet for health professionals
14 more nutrients at a little or less
- 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
0.06 mg in one serving: 5% of the 1.3 mg a day men need, 5% 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
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.05 mg in one serving: 4% 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
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
140 mg in one serving: 4% of the 3,400 mg a day men need, 5% 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
12.8 µg in one serving: 3% 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
16.2 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
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
40 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
18.2 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
0.17 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 K1
Your blood needs it to clot.
Learn more
0.8 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
Lead
Worth knowingFlagged, though no reading comes near a cap. On the lower bound a serving adds 0.04% to average intake. The upper bound is missing (the file gives no detection limit); even the highest sample detected (20 µg/kg x 40 g = 0.8 µg) adds 2.3%. It stays flagged because more than 60% of samples were below detection, and then the method asks for both bounds.
Learn more
Nickel
Nothing to watchYou’d need about 9 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 75 µg
How we got this
The highest average adult intake we found already takes up about 26% 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, 490 g a day would reach the limit.
Why this rating: Eating it daily comes to 40 g a day, which stays within the 360 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: a 40 g dry serving carries about 75 µg of nickel, 8.2% of EFSA's tolerable daily intake of 13 µg/kg body weight/day (910 µg at 70 kg; EFSA 2020); about 485 g of dry oats in a day would reach it on their own. Under half the limit, so it cannot trigger a cap whatever the average intake is.
Checked for deoxynivalenol, cadmium, glyphosate residues and ochratoxin A: fine at normal amounts.
Deoxynivalenol (vomitoxin)
Nothing to watchYou’d need about 21 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 0.99 µg
How we got this
The highest average adult intake we found already takes up about 70% 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, 2,800 g a day would reach the limit.
Why this rating: Eating it daily comes to 40 g a day, which stays within the 850 g of room left before the limit.
general_acute: 23,000 g in one sitting.
The dataset’s rating: Nothing to watch: under the limit
A bound, not an estimate: 1.4% of the group tolerable daily intake (1 µg/kg body weight/day) on the CFIA mean, 3.7% on EFSA's oat-milling mean, 5.5% at the CFIA maximum. Under half the tolerable intake on every reading, so it cannot trigger a cap whatever the average intake is. Acute: 0.014 µg/kg body weight against the group acute reference dose of 8 µg/kg body weight per eating occasion.
CFIA, Food Safety Action Plan Targeted Survey - Deoxynivalenol in Selected Foods - 2011-2012 · grade B
Cadmium
Nothing to watchYou’d need about 11 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 0.66 µg
How we got this
A serving a day adds 3.7% 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 73% 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, 11,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 280 g a week, which stays within the 3,100 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 3.7% 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.
Glyphosate residues
Nothing to watchYou’d need more than 100 servings in a day of this food alone to reach the limit.
Learn more
One serving carries 7.7 µg
How we got this
180,000 g a day reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: a 40 g dry serving carries about 7.7 µg of glyphosate, 0.02% of EFSA's acceptable daily intake of 0.5 mg/kg body weight/day (35,000 µg at 70 kg; EFSA 2023). Under half the limit, so it cannot trigger a cap whatever the average intake is.
Ochratoxin A
Nothing to watchYou’d need about 34 servings a day, every day, of this food alone to double the ochratoxin A 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 0.8–3% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 3.5 ng
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap. On the lower bound a serving adds 0.8-3.0% to EFSA's adult average (1.66-3.84 ng/kg body weight/day on the lower bound, 3.47-6.03 on the upper). No detection limit is given, but it cannot be higher than a value that was detected, so the highest value found (0.48 µg/kg) caps the mean: even at that level a serving adds only 4.5-16.5%, far from doubling.
For some people
Listed for oatmeal, cooked with water; applies here too. See that page
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
0.4 g of sugar in a 40 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.
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, 40 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
For protein: Bacon, pan-fried would lead, in the same 40 g, but is left out (Worth knowing: dioxins and dioxin-like PCBs).
For fibre: no other breakfast foods we’ve checked give clearly more, in the same 40 g.
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 (118 mg vs 16.2 mg)
- More vitamin B12 (0.44 µg vs 0 µg)
- More riboflavin (0.21 mg vs 0.06 mg)
- Less magnesium (4 mg vs 50.5 mg)
- Less thiamin (0.03 mg vs 0.16 mg)
1 food out of the 4 other breakfast foods we’ve checked and could compare gives clearly more nutrients per serving.
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.
Whole-wheat bread102 kcal in 40 g (this food: 152)
Greek yogurt, plain, nonfat- 24 kcal in 40 g (this food: 152)
- More vitamin B12 (0.3 µg vs 0 µg)
- Less thiamin (0.01 mg vs 0.16 mg)
- Less magnesium (4.4 mg vs 50.5 mg)
- Eggs, hard-boiled
- 62 kcal in 40 g (this food: 152)
- More choline (118 mg vs 16.2 mg)
- More vitamin B12 (0.44 µg vs 0 µg)
- More riboflavin (0.21 mg vs 0.06 mg)
- Less magnesium (4 mg vs 50.5 mg)
- Less thiamin (0.03 mg vs 0.16 mg)
Building muscle: more protein and more calories, per 100 g.
Bacon, pan-fried would lead this list, but it’s left out (Worth knowing: dioxins and dioxin-like PCBs).
Why some foods aren’t suggested
Left out: Bacon, pan-fried (Worth knowing: dioxins and dioxin-like PCBs).
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, dry
How the serving was set: 40 g dry (Health Canada C.1, hot breakfast cereals, dry)
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 | 0.1 g | 0.04 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Calcium | 45.53 mg | 18.21 mg | 12.02 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 50 mg | 20 mg | 13.2 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| 52 mg | 20.8 mg | 13.73 mg | second database · not used | Canadian Nutrient File 2026 #1464 | C | |
| Carbohydrate | 68.658 g | 27.46 g | 18.12 g | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| Choline | 40.4 mg | 16.16 mg | 10.66 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Energy | 378.866 kcal | 151.55 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| 379 kcal | 151.6 kcal | – | from SR Legacy · not used | US food database (USDA SR Legacy) #173904 | C | |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Fat | 5.89 g | 2.36 g | 1.55 g | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 8.1 g | 3.24 g | 2.14 g | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Fatty acids, total saturated | 1.11 g | 0.44 g | 0.29 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Fibre | 10.1 g | 4.04 g | 2.67 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| 7.8 g | 3.12 g | 2.06 g | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Folate | 32.03 µg | 12.81 µg | 8.45 µg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 32 µg | 12.8 µg | 8.45 µg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Iron | 4.339 mg | 1.74 mg | 1.15 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 3.64 mg | 1.46 mg | 0.96 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Magnesium | 126.3 mg | 50.52 mg | 33.34 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 114 mg | 45.6 mg | 30.09 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Niacin (B3, niacin equivalents) | 4.106 mg | 1.64 mg | 1.08 mg | listed used | Canadian Nutrient File 2026 #1464 | C |
| Phosphorus | 387.3 mg | 154.92 mg | 102.23 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 387 mg | 154.8 mg | 102.15 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Potassium | 350.1 mg | 140.04 mg | 92.41 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 372 mg | 148.8 mg | 98.19 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Protein | 13.496 g | 5.4 g | 3.56 g | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 10.9 g | 4.36 g | 2.88 g | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Riboflavin (B2) | 0.155 mg | 0.06 mg | 0.04 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| 0.05 mg | 0.02 mg | 0.01 mg | second database · not used · 3.1× | UK food tables (CoFID 2021) #11-788 | C | |
| Selenium | 25.35 µg | 10.14 µg | 6.69 µg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 3 µg | 1.2 µg | 0.79 µg | second database · not used · 8.5× | UK food tables (CoFID 2021) #11-788 | C | |
| Sodium | 0.668 mg | 0.27 mg | 0.18 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 1 mg | 0.4 mg | 0.26 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Sugars | 0.99 g | 0.4 g | 0.26 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| 0.3 g | 0.12 g | 0.08 g | second database · not used · 3.3× | UK food tables (CoFID 2021) #11-788 | C | |
| Thiamin (B1) | 0.406 mg | 0.16 mg | 0.11 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 1.05 mg | 0.42 mg | 0.28 mg | second database · not used · 2.6× | UK food tables (CoFID 2021) #11-788 | C | |
| Vitamin A | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Vitamin B6 | 0.135 mg | 0.05 mg | 0.04 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 0.34 mg | 0.14 mg | 0.09 mg | second database · not used · 2.5× | UK food tables (CoFID 2021) #11-788 | C | |
| Vitamin C | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Vitamin E | 0.42 mg | 0.17 mg | 0.11 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| 0.59 mg | 0.24 mg | 0.16 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Vitamin K1 | 2 µg | 0.8 µg | 0.53 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Water | 10.25 g | 4.1 g | 2.71 g | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 9.4 g | 3.76 g | 2.48 g | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Zinc | 2.744 mg | 1.1 mg | 0.72 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 2.3 mg | 0.92 mg | 0.61 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Copper | 0.428 mg | 0.17 mg | 0.11 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 0.37 mg | 0.15 mg | 0.1 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Energy (Atwater general) | 381.626 kcal | 152.65 kcal | 100.73 kcal | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| Energy (Atwater specific) | 378.866 kcal | 151.55 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| Nitrogen | 2.315 g | 0.93 g | 0.61 g | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| Ash | 1.706 g | 0.68 g | 0.45 g | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| Starch | 53.81 g | 21.52 g | 14.2 g | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| Sucrose | 0.99 g | 0.4 g | 0.26 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Glucose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Fructose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Maltose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Energy | 1,586 kj | 634.4 kj | 418.62 kj | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Galactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Molybdenum, Mo | 160.4 µg | 64.16 µg | 42.34 µg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Tocopherol, beta | 0.03 mg | 0.01 mg | 0.01 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Tocopherol, gamma | 0.12 mg | 0.05 mg | 0.03 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Biotin | 21.9 µg | 8.76 µg | 5.78 µg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Folate, food | 32 µg | 12.8 µg | 8.45 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Folate, DFE | 32 µg | 12.8 µg | 8.45 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Tryptophan | 0.182 g | 0.07 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Threonine | 0.382 g | 0.15 g | 0.1 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Isoleucine | 0.503 g | 0.2 g | 0.13 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Leucine | 0.98 g | 0.39 g | 0.26 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Lysine | 0.637 g | 0.25 g | 0.17 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Methionine | 0.207 g | 0.08 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Cystine | 0.455 g | 0.18 g | 0.12 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Phenylalanine | 0.665 g | 0.27 g | 0.18 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Tyrosine | 0.395 g | 0.16 g | 0.1 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Valine | 0.688 g | 0.28 g | 0.18 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Arginine | 0.85 g | 0.34 g | 0.22 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Histidine | 0.275 g | 0.11 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Alanine | 0.563 g | 0.23 g | 0.15 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Aspartic acid | 1.217 g | 0.49 g | 0.32 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Glutamic acid | 2.83 g | 1.13 g | 0.75 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Glycine | 0.642 g | 0.26 g | 0.17 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Proline | 0.451 g | 0.18 g | 0.12 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Serine | 0.705 g | 0.28 g | 0.19 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| SFA 12:0 | 0.02 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| SFA 14:0 | 0.01 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| SFA 16:0 | 0.94 g | 0.38 g | 0.25 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| SFA 18:0 | 0.06 g | 0.02 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| MUFA 18:1 | 1.97 g | 0.79 g | 0.52 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| PUFA 18:2 | 2.2 g | 0.88 g | 0.58 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| PUFA 18:3 | 0.1 g | 0.04 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| MUFA 16:1 | 0.01 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Fatty acids, total monounsaturated | 1.98 g | 0.79 g | 0.52 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Fatty acids, total polyunsaturated | 2.3 g | 0.92 g | 0.61 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Total dietary fiber (AOAC 2011.25) | 10.42 g | 4.17 g | 2.75 g | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| High Molecular Weight Dietary Fiber (HMWDF) | 9.703 g | 3.88 g | 2.56 g | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| Beta-glucan | 7.52 g | 3.01 g | 1.98 g | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.701 g | 0.28 g | 0.19 g | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| Lactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Lutein + zeaxanthin | 180 µg | 72 µg | 47.51 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| Manganese | 3.234 mg | 1.29 mg | 0.85 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 3.66 mg | 1.46 mg | 0.97 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Niacin (B3, preformed) | 0.993 mg | 0.4 mg | 0.26 mg | listed used | US food database (USDA Foundation Foods) #2346396 | C |
| 0.8 mg | 0.32 mg | 0.21 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Pantothenic acid (B5) | 1.12 mg | 0.45 mg | 0.3 mg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| 0.75 mg | 0.3 mg | 0.2 mg | second database · not used | UK food tables (CoFID 2021) #11-788 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #173904 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-788 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 3.7% 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. · CFIA 2016–2017 · A
- Deoxynivalenol (vomitoxin) · Nothing to watch: under the limit · A bound, not an estimate: 1.4% of the group tolerable daily intake (1 µg/kg body weight/day) on the CFIA mean, 3.7% on EFSA's oat-milling mean, 5.5% at the CFIA maximum. Under half the tolerable intake on every reading, so it cannot trigger a cap whatever the average intake is. Acute: 0.014 µg/kg body weight against the group acute reference dose of 8 µg/kg body weight per eating occasion. · CFIA 2011–2012 · B
- Glyphosate residues · Nothing to watch: under the limit · No cap: a 40 g dry serving carries about 7.7 µg of glyphosate, 0.02% of EFSA's acceptable daily intake of 0.5 mg/kg body weight/day (35,000 µg at 70 kg; EFSA 2023). Under half the limit, so it cannot trigger a cap whatever the average intake is. · CFIA 2016–2017 · A
- Lead · Worth knowing · Flagged, though no reading comes near a cap. On the lower bound a serving adds 0.04% to average intake. The upper bound is missing (the file gives no detection limit); even the highest sample detected (20 µg/kg x 40 g = 0.8 µg) adds 2.3%. It stays flagged because more than 60% of samples were below detection, and then the method asks for both bounds. · CFIA 2016–2017 · A
- Nickel · Nothing to watch: under the limit · No cap: a 40 g dry serving carries about 75 µg of nickel, 8.2% of EFSA's tolerable daily intake of 13 µg/kg body weight/day (910 µg at 70 kg; EFSA 2020); about 485 g of dry oats in a day would reach it on their own. Under half the limit, so it cannot trigger a cap whatever the average intake is. · CFIA 2016–2017 · A
- Ochratoxin A · Nothing to watch: doesn’t double average intake · No cap. On the lower bound a serving adds 0.8-3.0% to EFSA's adult average (1.66-3.84 ng/kg body weight/day on the lower bound, 3.47-6.03 on the upper). No detection limit is given, but it cannot be higher than a value that was detected, so the highest value found (0.48 µg/kg) caps the mean: even at that level a serving adds only 4.5-16.5%, far from doubling. · CFIA 2018–2019 · A
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: none (fructose < glucose) g/100 g dry matter · dry matter · whole oat flour · grade A · Ispiryan 2020
- fodmap fructan: contested (#33) g/100 g (basis not stated) · whole-food matrix as purchased · oat flour (not rolled oats) · grade B · Natale 2025
- fodmap fructan: contested (#33) · not detected (<0.1 g/100 g dry matter) g/100 g dry matter · dry matter · raw oat grain (Avena sativa), unmalted control of the malting experiment; grains supplied by Societa Agricola Zannini (Jesi, Italy) · grade B · Ispiryan 2021
- fodmap fructan: contested (#33) g/100 g dry matter · dry matter · oat MALT (kilned), from the same Zannini grain · grade B · Ispiryan 2021
- fodmap fructan: contested (#33) g/100 g · as eaten, moisture not excluded (as relayed) · oat flakes (as relayed by Ispiryan) · grade C · Ispiryan 2021
- fodmap fructan: contested (#33) g/100 g · as eaten (dry product, no cooking; moisture not removed) · Oats, dry: crushed grain produced by steaming and flattening with rollers, no further cooking (composite of Uncle Tobys, Coles and Lowan Quick Oats) · grade B · Biesiekierski 2012
- fodmap fructan: contested (#33) g/portion · as eaten, per 34 g (0.5 cup) dry oats · Oats, dry (as above) · grade B · Biesiekierski 2012
- fodmap fructan: contested (#33) g/100 g dry matter · dry matter of the freeze-dried bread (as printed, one decimal) · commercial whole-grain OAT BREAD (Fazer): water, whole grain oats (flour, flakes, groats), sunflower seed, refined oat flour, pumpkin seed, rapeseed oil, psyllium, starter, oat fiber; oats 100% of grain ingredients · grade B · Pirkola 2023
- fodmap gos: 0.31 g/100 g dry matter · dry matter · whole oat flour · grade A · Ispiryan 2020
- fodmap gos: 0.265 g/100 g (basis not stated) · whole-food matrix as purchased; moisture basis not stated · oat flour (not rolled oats) · grade B · Natale 2025
- fodmap gos: 0.24 g/100 g dry matter · dry matter · raw oat grain (unmalted control) · grade B · Ispiryan 2021
- fodmap mannitol: not detected (<0.005) g/100 g dry matter · dry matter · whole oat flour · grade A · Ispiryan 2020
- lactose: 0 g/100 g · as listed (dry oats) · Cereals, oats, regular and quick, not fortified, dry · grade B · US food database (USDA SR Legacy)
- lactose: not detected g/100 g dry matter · dry matter · whole oat flour (all ingredients in Table 2) · grade A · Ispiryan 2020
- tyramine: not detected (n 2) mg/kg · fresh weight · oats, as sold in Spanish retail (rolled/flaked form not stated) · grade B · Sanchezperez 2018
Sources
- Biesiekierski JR. Understanding gluten sensitivity: the role of gluten and dietary carbohydrates in the genesis of gastrointestinal symptoms in individuals who do not have coeliac disease. PhD thesis, Monash University (submitted 22 August 2012; deposited in Bridges 2017). Chapter 4 reproduces Biesiekierski et al. J Hum Nutr Diet 2011;24:154-176. · doi:10.26180/4621804.v1
biesiekierski2012-thesis· full text read · In Copyright (rightsstatements.org InC 1.0, figshare licence field) - CFIA, Food Safety Action Plan Targeted Survey - Deoxynivalenol in Selected Foods - 2011-2012
cfia-don-2011-2012· dataset · Open Government Licence - Canada - CFIA, Ochratoxin A in Wheat Products, Oat Products, Rice Products and Other Grain Products, April 1, 2018 to March 31, 2019
cfia-ota-2018-2019· dataset · Open Government Licence - Canada - CFIA, Pesticides and Metals in Grain Products and Ready-to-Eat Meals, April 1, 2016 to March 31, 2017
cfia-pesticides-metals-2016-2017· dataset · Open Government Licence - Canada - 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 - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Ispiryan L, Zannini E, Arendt EK. Characterization of the FODMAP-profile in cereal-product ingredients. J Cereal Sci 2020;92:102916. · doi:10.1016/j.jcs.2020.102916
ispiryan2020· full text read · journal pre-proof copy from the UCC repository (CORA) - Ispiryan L. FODMAPs in cereals, pseudo cereals and legumes: a systematic approach for the development of functional low FODMAP products. PhD thesis, University College Cork, 2021 (contains Ispiryan, Zannini, Arendt, J Cereal Sci 2020; 92:102916).
ispiryan2021-thesis· full text read · CC BY-NC-ND 4.0 (per thesis cover) - Natale A, Fiori F, Turati F, La Vecchia C, Parpinel M, Rossi M. Quantification of naturally occurring prebiotics in selected foods. Nutrients 2025;17:683 · doi:10.3390/nu17040683
natale2025· full text read · CC BY 4.0 (MDPI) - Pirkola L, Dicksved J, Loponen J, Marklinder I, Andersson R. Fecal microbiota composition affects in vitro fermentation of rye, oat, and wheat bread. Sci Rep 2023;13:99. · doi:10.1038/s41598-022-26847-y · PMID 36596824
pirkola2023· 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
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.