Oats: Nutrition Facts & Benefits

Oats contains 389 calories per 100g dry (about 1 cup). It provides 16.9g of protein, 66g of carbohydrates, and 6.9g of fat. It also has 10.6g of fiber per serving. You can track oats calories instantly by scanning your meal with Fitnit's AI nutrition feature.

Yes, oats is excellent for weight loss. With 389 calories per 100g dry (about 1 cup) and 16.9g of protein, it provides good nutritional value relative to its calorie content. The 10.6g of fiber per serving also helps keep you feeling full longer.

Yes, oats is great for muscle building. It provides 16.9g of protein per 100g dry (about 1 cup), which supports muscle repair and growth. The 66g of carbohydrates also fuels your workouts and replenishes glycogen stores. Pair it with a solid training program for best results.

Cook with water or milk (1:2 ratio) for 5 minutes. Make overnight oats by soaking in milk with chia seeds overnight. For the best nutrition-to-taste balance, avoid adding excess oils, sugars, or heavy sauces that increase calories without adding nutritional value.

Oats is best consumed during breakfast or pre workout or snack. It provides quick energy before exercise. Consistency with your overall daily nutrition matters more than exact meal timing.