NutriVals is a free database of Nutrition Facts.

Oatmeal


Description

Oatmeal is a food in the "Cereals" category and it is high in carbohydrates. It is a food with a high energy density: 100g provide about 18% of the recommended daily energy intake. Oatmeal as a high content of , which is why its daily consumption should be limited. Oatmeal is rich in minerals and vitamins. The most present mineral is phosphorus and in 100g it contains enough manganese to provide 157% of the daily requirement. The most common vitamin is niacin and in 100g it contains enough thiamin to provide 38% of the daily requirement.

Glycemic Index: 65/100 (medium)

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

RDA
Energy 379 kcal
1585 kJ
19%
Water 10.8 g
11 ml
1%
Protein 13.2 g 26%
Carbohydrate 67.7 g 25%
Sugars 0.99 g 2%
Starch 57.9 g
Fiber 10.1 g 36%
Fat 6.52 g 8%
Saturated 2 1.11 g (of recommended max) 6%
Monounsatured 1.98 g 5%
Polyunsatured 2.3 g 12%

2 A maximum of 20g of saturated fat per day is recommended

Minerals

Calcium (Ca) 52 mg 4%
Iron (Fe) 4 mg 22%
Magnesium (Mg) 138 mg 33%
Phosphorus (P) 410 mg 33%
Potassium (K) 362 mg 8%
Sodium (Na) 6 mg 0%
Zinc (Zn) 3.64 mg 33%
Copper (Cu) 0.391 mg 43%
Manganese (Mn) 3.63 mg 158%
Selenium (Se) 0.0289 mg 53%

Vitamins

Thiamin (B1) 0.46 mg 38%
Riboflavin (B2) 0.155 mg 12%
Niacin (B3) 1.12 mg 7%
Pantothenic acid (B5) 1.12 mg 22%
Pyridoxine (B6) 0.1 mg 6%
Folate (B9) 0.032 mg 8%
Vitamin K 0.002 mg 2%
Vitamin E 0.42 mg 3%

Amino acids

Arginine 0.85 g
Histidine 0.275 g 39%
Lysine 0.637 g 30%
Aspartic acid 1.22 g
Glutamic acid 2.83 g
Serine 0.705 g
Threonine 0.382 g 36%
Cysteine 0.455 g
Glycine 0.642 g
Proline 0.451 g
Alanine 0.563 g
Isoleucine 0.503 g 36%
Leucine 0.98 g 36%
Methionine 0.207 g 20%
Phenylalanine 0.665 g 38%
Tryptophan 0.182 g 65%
Tyrosine 0.395 g
Valine 0.688 g 38%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Oatmeal is high in carbohydrates.

Carbohydrates: 77.4%
Fats: 7.5%
Proteins: 15.1%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Niacin. Niacin is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Niacin (B3) helps maintain healthy skin and nerves and it helps lower cholesterol levels.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Phosphorus. Phosphorus is labeled as macromineral because the body needs it in high amount. Phosphorus (P) helps the body keep healthy bones and teeth, and maintain acid-base balance.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

Essential amino acids relative proportion

This graph shows the percentage of each essential amino acid in relation to the one most present. The most abundant aminoacid is Glutamic Acid.

This graph shows the amount of each essential amino acid (green area) in relation to the recommended daily intake (gray line).

Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine