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Oat Cereal

Oat Cereal

Everyday

Oat cereal is a whole-grain breakfast staple made from processed oat groats, typically rolled or steel-cut to create varying textures from creamy to chewy. It is particularly valued for its high soluble fiber content, primarily beta-glucan, which clinical studies associate with improved cholesterol levels and blood sugar regulation. Unlike many refined cereals, plain oat varieties contain no added sugars and maintain a low glycemic index, while certified gluten-free options accommodate dietary restrictions. This versatile base can be prepared hot as porridge or served cold in muesli, frequently paired with fruits, nuts, or yogurt for balanced nutrition.

Macro Impact

A 1 cup serving contains 115 calories, 3g protein, 23g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 115 calories?
Walking3.5 mph, moderate pace
27 min
YogaModerate effort, gentle pace
19 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size1 cup (30 g)
Amount per serving
Calories115
% Daily Value*
Total Fat2g
2%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.5g
Cholesterol0mg
0%
Sodium151mg
7%
Total Carbohydrate23g
8%
Dietary Fiber3g
10%
Total Sugars0.9g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium5mg
0%
Iron5mg
29%
Potassium176mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
23 / 275 g
8%
Fiber
3 / 28 g
10%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
2%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
1 / 19 g
3%
Omega 9
1 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
10%
Leucine
0 / 3 g
8%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
10%
Threonine
0 / 1 g
17%
Tryptophan
0 / 0 g
14%
Valine
0 / 2 g
7%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
1 / 1 mg
65%
Riboflavin, B2
0 / 1 mg
1%
Niacin, B3
6 / 15 mg
38%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
1 / 1 mg
72%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
79 / 400 mcg
20%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
5 / 1k mg
1%
Copper
0 / 1 mg
9%
Iron
5 / 13 mg
41%
Magnesium
33 / 370 mg
9%
Manganese
1 / 2 mg
50%
Phosphorous
123 / 700 mg
18%
Potassium
176 / 3k mg
6%
Selenium
6 / 55 mcg
11%
Sodium
151 / 2.3k mg
7%
Zinc
4 / 10 mg
43%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
12 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Cereals, oats, regular and quick, not fortified, dry. USDA Standard Reference, Legacy. Food ID 173904.
  2. 2.Cereal, ready to eat, Toasted Oats, Selection. Canadian Nutrient File. Food ID 502132.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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