juan nutrisyon logo
Cereals and Grains  / Whole Grains

Oats, quick-cooking Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 423kcal / 2530kcal (16%)

Macronutrients

Total Fat
9.1 g/ 42g (21%)
Saturated Fat
1.55 g/ 20g (7%)
Cholesterol
0 mg/ 300mg (0%)
low
Unsaturated Fat
5.97 g
Total Carbohydrates
73.8 g/ 348g (21%)
Dietary Fiber
10.9 g/ 20g (54%)
high
Sugar
1.1 g/ 63g (1%)
Protein
11.4 g/ 71g (16%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.45 mg/ 1mg (37%)
high
Vitamin B2
0.14 mg/ 1mg (10%)
Vitamin B3
6.2 mg NE/ 16mg NE (38%)
high

Minerals

Calcium
373 mg/ 750mg (49%)
high
Iron
3.6 mg/ 12mg (30%)
source
Phosphorus
355 mg/ 700mg (50%)
high
Sodium
6 mg/ 1500mg (0.4%)
very low
What is this food?
AI-assisted
Oats (quick-cooking oats) are whole grain oats that are cooked fast and commonly used for breakfast or snacks. Per 100g, they’re mainly carbohydrates, with a good amount of fiber.
Why it matters to health
AI-assisted
Oats can help you feel fuller for longer because they have dietary fiber (10.9g) and relatively low sugar (1.1g). The fiber supports healthy digestion and can help improve how your body handles carbs in meals. They also provide some healthy energy for your day’s activities. For cautions: oats have total fat (9.1g) and saturated fat (1.55g), so it’s best to pair them with lighter toppings (like fruit or nuts in small amounts) rather than heavy cream or lots of butter. Sodium is low (6mg), which is good, but watch the sodium if you add instant flavorings or sweetened mixes.
Healthier tips
AI-assisted
  • For your daily pattern (3 meals + 1–2 snacks), use oats as a breakfast or a mid-morning snack.
  • Portion guide: start with about 40–60g dry oats per serving, then adjust based on your hunger and activity.
  • Make it balanced: add protein (milk/unsweetened soy milk, yogurt, or a boiled egg on the side) and fiber-rich toppings (banana, berries, chia, or grated apple).
  • Keep it less sweet: choose plain oats and limit added sugar/honey; use fruit for natural sweetness.
  • If you’re adding nuts or peanut butter, keep the amount small—these add extra calories and fat.
Common Filipino dishes
Oatmeal (lugaw-style oats), champorado with oats, overnight oats, oatmeal with milk and banana, oatmeal with peanut butter and fruit
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.