Oatmeal is a highly nutritious whole grain breakfast product, naturally high in carbohydrates, fiber and a multitude of vitamins and minerals. Quick oats can be prepared in as little as one minute and help you satisfy those mid-morning hunger pangs. Quick oats are made from natural whole-grain rolled oats, and you can add milk, fruit and nuts to increase your breakfast's nutritional value.
Calories
One 40 g serving of quick oats contains 150 calories, with 25 from fat, or about 17 percent, while 75 percent come from carbohydrates and 13 percent from protein. Most adults require a minimum of 2,000 calories a day, so a 40 g serving of quick oats supplies about 8 percent of an adult's daily energy needs.
Carbohydrates
A 40 g serving of quick oats contains 27 g of total carbs. Carbs should account for 45 to 65 percent of your total caloric intake, and a 2,000-calorie diet should consist of about 225 to 325 g of this macronutrient. Quick oats are high in fiber, with 4 g. Fiber is an indigestible carb, and male and female adults should consume about 38 and 26 g of this nutrient each day, respectively. Fiber helps lower blood cholesterol and sugar levels, and might help prevent colon cancer. Just 1 g of the carbs in quick oats exists in the form of sugar -- a simple carb that causes sharp spikes in blood glucose levels.
Protein
Whole grain oats provide a substantial amount of plant-derived protein, and a serving of quick oats contains 5 g of this macronutrient. Protein helps promote tissue growth and repair, and should account for about 10 to 35 percent of your total caloric intake. A 2,000-calorie diet should include about 50 to 175 g of protein, and a serving of quick oats contains about 10 percent of an adult's minimum daily protein needs.
Fats
Each 40 g serving of quick oats contains 3 g of fat. Just 0.5 g exists in the form of saturated fat, while 2 g exist in the form of unsaturated fat. Fat should account for 20 to 35 percent of your total caloric intake, and a 2,000-calorie diet should consist of about 44 to 78 g of this nutrient each day. Saturated fat can increase cholesterol levels and is generally considered unhealthy to the cardiovascular system. The American Heart Association advises limiting saturated fat intake to less than 7 percent of your total caloric intake, or about 16 g each day for a 2,000-calorie diet. The majority of your fat intake should consist of unsaturated fats, which can reduce blood cholesterol levels and improve cardiovascular function. Quick oats are free of cholesterol.
Minerals
Each serving of quick oats contains about 25 percent the daily value for adults for magnesium, 15 percent for phosphorus and 10 percent for iron. Magnesium helps regulate heartbeat and maintains nervous system functions. The body needs phosphorus to help build strong teeth and bones, and iron helps maintain blood health. Quick oats are free of sodium -- a mineral that can increase blood pressure.
Vitamins
A 40 g serving of quick oats contains 10 percent the daily value for the B-vitamin thiamine and 2 percent for the B-vitamin riboflavin. B-vitamins are a family of eight vitamins that convert carbs into usable energy for the body. Thiamine also helps maintain heart function and plays a role in the production of red blood cells.
Member Comments