Oats Protein Per 100g: Nutritional Value, Health Benefits, & How to Consume

Are you a fitness freak looking for healthy ways to start your morning with an energy-boosting breakfast? If yes, then Oats are the best option for you. 

But why?

Oats contain nearly 10- 16 g of protein and 66 g of carbohydrates. However, they are the best for recovery and muscle repair after your gym workout. Having oats for breakfast can help you stay energized for the full day. In addition, they are a great source of multiple vitamins and minerals and have numerous health benefits, such as reduced cholesterol and improved insulin sensitivity.

Did you know that oats are also an amazing source of quality, low-cost, plant-based protein? This is great news for anyone on a vegan diet or for anyone who wants a nutrient-filled breakfast to fuel their workouts.

 This blog will cover the Oats Protein per 100g, the nutritional value of oats, the vitamins and minerals they contain, their health benefits, how to consume them daily, some delicious oat recipes, and possible side effects. 

Nutritional Value in Oats

Oats are highly nutritious and packed with essential nutrients. Here is Oats protein per 100g:

Nutrient	Amount per 100g
Calories	389 kcal
Protein	13.2g
Carbohydrates	66.3g
Fiber	10.6g
Fat	6.9g
Water	8.2g

Vitamins and Minerals in Oats

Oats contain essential vitamins and minerals that contribute to overall well-being. Some of the key vitamins and minerals in 100g of oats include:

Vitamin/Mineral	Amount per 100g
Iron	4.7 mg
Magnesium	177 mg
Phosphorus	523 mg
Potassium	429 mg
Zinc	3.6 mg
Manganese	4.9 mg
Folate	56 mcg
Vitamin B1 (Thiamine)	0.76 mg
Vitamin B5 (Pantothenic Acid)	1.3 mg

These nutrients are crucial in energy metabolism, brain function, bone health, and immunity.

• Manganese: Found in whole grains, it supports growth, development, and metabolism.
• Phosphorus: Helps maintain strong bones and healthy tissues.
• Copper: An antioxidant that supports heart health and is often lacking in modern diets.
• Vitamin B1 (Thiamine): Found in grains, nuts, beans, and meat, it is important for energy production.
• Iron: Essential for making hemoglobin, which carries oxygen in the blood.
• Selenium: A powerful antioxidant that supports immunity, brain function, and overall health.
• Magnesium: This mineral is important for many body functions but is often missing from diets.
• Zinc: Supports immunity and is required to maintain various chemical reactions in the body.

5 Health Benefits of Consuming Oats

There are numerous health benefits of eating oats daily. From improving blood pressure to lowering the risk of obesity and type 2 diabetes, choosing oats is one of the best options. The main benefits of eating this grain are mentioned below-

• Rich Source of Plant-Based Protein

Oats contain 13.2g of protein per 100g, making them an excellent choice for vegetarians and vegans. The protein in oats, known as avenalin, is unique and helps in muscle repair and growth.

• Oats give you longer-lasting energy.

Oats can energize you for a full day as they contain complex carbohydrates.

The body converts all simple or complex carbohydrates into glucose, which serves as energy. Complex carbohydrates, like oats, take longer to digest because they contain longer molecular chains than simple carbohydrates, such as white pasta. As a result, glucose enters the blood at a slower pace and ensures a slow and sustained release of energy.

• Helps in Weight Management

Oats are high in dietary fiber and beta-glucan. This fiber keeps you fuller for longer, reduces unnecessary snacking, and promotes weight loss.

• Improves Heart Health

The beta-glucan in oats helps lower bad cholesterol (LDL), improving overall heart health by reducing the risk of cardiovascular diseases.

• Regulates Blood Sugar Levels

Oats have a low glycemic index, preventing sudden blood sugar spikes. Thus, they are an ideal option for people with diabetes.

• Supports Gut Health

Oats' fiber content supports digestion and helps maintain a healthy gut by supporting gut bacteria. High in dietary fiber, oats promote gut health by preventing constipation and also improving bowel movement. 

• Gluten-free

Oats are gluten-free, which makes it good for people with gluten sensitivity. It is good for people with celiac disease as they are gluten-free.

Healthy and Delicious Oats Recipes You must try

Here are some delicious and healthy Indian oats recipes you can try at home:

1. Masala Oats

Ingredients: Oats, onion, tomato, green chilies, ginger, garlic, turmeric, garam masala, cumin, and coriander.

 Recipe:

1. Sauté onions, garlic, and green chilies in oil.
2. Add tomatoes, turmeric, cumin, and garam masala. Cook till soft.
3. Add oats and water; cook until thick. Garnish with coriander.

2. Oats Upma 

Ingredients: Oats, mustard seeds, curry leaves, green chilies, carrots, peas, onion.

 Recipe:

1. Roast oats lightly and keep aside.
2. Sauté mustard seeds, curry leaves, and veggies.
3. Add oats and water and cook until it softens.

3. Oats Khichdi

Ingredients: Oats, moong dal, vegetables, turmeric, cumin.

 Recipe:

1. Cook dal and vegetables with spices.
2. Add oats and water and simmer until cooked.

Read more- Oats for Weight Loss: Nutritional Value, Healthy Recipes, & More.

Are There Any Side Effects of Eating Oats?

Oats are safe to consume, but some people may experience discomfort:

• Digestive Discomfort: Oats may cause bloating or gas in some people due to high fiber content.
• Allergic Reactions: Rare cases of oat allergy may occur, causing skin rashes or digestive issues.

If mixed with other grains, oats, such as wheat, might be contaminated, making them unsuitable for people with celiac disease (wheat allergy).

Bottom Line

Oats are considered the world's healthiest grain and a good source of vitamins, minerals, and unique plant compounds, which makes them an excellent addition to any diet. They have multiple health benefits, including improved heart health, weight management, and blood sugar control. They are easy to make and safe to eat. Add oats to your diet to enjoy incredible health benefits while maintaining a nutritious lifestyle!

FAQ’s

1. How much protein is in 100g of oats?

100 grams of oats contains 10.9 -- 16.9 grams of protein. Oats are the best source of plant-based protein. 

2. Can I eat 100 grams of oats daily?

Yes, you can eat 100 grams of oats daily as part of a balanced diet. Oats are a healthy grain that contains fiber, vitamins, minerals, and antioxidants. 

3. Is it good to eat oats daily?

Yes, eating oats daily is good for maintaining overall health. They are high in fiber and have nutritional benefits, such as helping with weight management, lowering cholesterol, and improving blood sugar control. 

4. Is oat made from wheat?

No, oats are not made from wheat. Oats are the seeds of the Avena sativa plant, while wheat belongs to the Triticum genus.