According to the World's Healthiest Foods, a website maintained by the George Mateljan Foundation, oats can add extra nutritional value to a number of dishes and are available throughout the year. Oats maintain their fiber and nutrients, even after the process of roasting, after being harvested and cleaned. There are various types of oat products from cereal and stuffings to baked goods.
Nutritional values are based on a 1-cup serving of cooked whole grain oats.
Basic Nutrition
One cup of cooked whole grain oats contains 147.42 calories, 25.27 g of total carbohydrates and 3.98 g of dietary fiber. Based on a 2,000-calorie-a-day diet, these measurements represent 8.42 percent of the recommended daily value or DV, for carbohydrates and 15.92 percent for dietary fiber. One serving also provides 6.08 g or 12.16 percent DV, of protein.
Calories
The 147.42 calories in one serving of oats represents 8.19 percent of the recommended daily value; 21.06 calories come from fat and only 3.37 calories come from saturated fat. There is only 3.39 g of total sugar in one serving.
Fats
Oats are a low fat food, with only 2.34 g in one serving, which represents 3.60 percent of the recommended daily value. One serving contains 0.37 g of saturated fat, but provides 0.75 g of healthy monounsaturated fats and 0.89 g of healthy polyunsaturated fats. You'll also gain minimal heart-healthy fatty acids in 0.05 g of omega-3 fatty acids and 0.84 g of omega-6 fatty acids.
Vitamins
Oats are a good source of thiamine, with 0.26 mg or 17.33 percent DV. There is 0.47 mg of pantothenic acid in one serving, representing 4.70 percent DV. Other vitamins with 1 to 3 percent DV include riboflavin, niacin, vitamin B6, vitamin E and folate.
Minerals
Oats are a rich source of manganese, with 1.37 mg or 68.50 percent DV; selenium,with 18.95 mcg or 27.07 percent DV; magnesium, with 56.16 mg or 14.04 percent DV. One serving also contains 8.83 percent DV of iron and 7.67 percent DV of zinc. Other vitamins with 1 to 6 percent DV include calcium, copper and potassium. There is very little sodium in one cup, 2.34 mg or 0.10 percent DV.
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