Oatmeal is a whole-grain cereal that is low in fat and rich in a soluble fiber called beta-glucan that may help to lower your cholesterol. The U.S. Food and Drug Administration allows foods that contain oats or oatmeal to carry a label claiming they may reduce the risk of heart disease as part of a low-fat diet.
Serving Information
Oats are available in several forms such as steel-cut, old-fashioned oats, quick oats and instant oats. The nutritional value is the same, but the way the oats are processed changes the cooking time. The following information from the USDA National Nutrient Database for Standard Reference is for one cup regular, quick or instant oats cooked with water, without salt, sugar or additional toppings that may add extra calories or change the nutritional profile.
Calories and Macronutrients
Oatmeal is low in fat, high in complex carbohydrates, including starch and fiber. One cup of cooked oatmeal contains 166 calories, 5.94 g protein, 3.56 g fat, 28.0 g carbohydrate and 4 g fiber. Oatmeal comes with 1.02 g monounsaturated fatty acids, 1.26 g omega-6 fatty acids, 0.42 g omega-3 fatty acids, 0.73 g saturated fat, no trans fat and no cholesterol.
Minerals
Oatmeal is a good source of magnesium, iron, manganese and selenium, while being low in sodium, as long as you don't add salt or other sodium-rich toppings. One cup of oatmeal contains 21 mg calcium, 2.11 mg iron, 180 mg phosphorus, 164 mg potassium, 9 mg sodium, 2.34 mg zinc, 0.17 mg copper, 1.36 mg manganese, 167.5 mcg fluoride and 12.6 mcg selenium.
Vitamins
Oatmeal is a good source of B vitamins, but contains no vitamin C or vitamin A. One cup oatmeal has 0.18 mg thiamine, 0.04 g riboflavin, 0.53 mg niacin, 0.73 mg pantothenic acid, 0.01 vitamin B6, 14 mcg folate, 17.3 mg choline, 7.3 mg betaine, 0.19 mg vitamin E and 0.7 mcg vitamin K. It also has 421 mcg lutein and zeaxanthin, which are relatives of vitamin A called carotenoids.
Oatmeal Facts
According to the North American Millers Association, a trade association representing the wheat, corn, oat and rye milling industry, 89 percent of oatmeal is used as a breakfast cereal, and the remaining 11 percent as an ingredient in other foods. Oatmeal cookies are the No. 1 non-cereal usage for oatmeal, followed by meatloaf and cakes/pies. Oatmeal can also soothe your skin. The Mayo Clinic states oatmeal baths may sooth eczema and University of Maryland Medical Center suggests oatmeal baths as a home remedy for psoriasis.
References
- USDA National Nutrient Database for Standard Reference, Release 23 (2010)
- University of Illinois Extension: Enjoy Oatmeal for Your Health
- U.S. FDA: Federal Register 62 FR 3583, January 23, 1997 -- Food Labeling: Health Claims; Oats and Coronary Heart Disease; Final Rule
- Mayo Clinic: High Cholesterol
- Mayo Clinic: Atopic Dermatitis
- University of Maryland Medical Center: Psoriasis
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