Oats

About Oats

Porridge oats, unfortified. Values shown are for the raw grain as sold (per 100g dry weight). The same oats made up into porridge with water or milk will have very different per-100g numbers because of the water added during cooking; check the cooked figures separately when relevant.

Oats are a useful UK source of:

  • Soluble fibre (beta-glucan): the dietary fibre with the strongest evidence for lowering blood cholesterol.
  • Manganese: a meaningful portion of daily needs in one bowl of oats.
  • Magnesium, thiamin (B1), zinc, and selenium.

UK breakfast cereals are often fortified with iron and B vitamins; plain porridge oats are not. Check the pack for fortified versions if breakfast cereal is the main morning meal.

Micronutrients (per 100g, raw)

NutrientAmount% adult reference intake
Minerals
Iron3.64 mg25%
Calcium50 mg7%
Magnesium114 mg38%
Potassium372 mg11%
Sodium1 mg0%
Chloride87 mg3%
Phosphorus387 mg70%
Zinc2.3 mg24%
Copper0.37 mg31%
Manganese3.66 mg261%
IodineTr (trace).
Selenium3 ug4%
Vitamins
Vitamin A0 ug0%
Vitamin C0 mg0%
Vitamin D0 ug0%
Vitamin E0.59 mg15%
Vitamin Knot measured.
Vitamin B1 (thiamin)1.05 mg105%
Vitamin B2 (riboflavin)0.05 mg4%
Vitamin B3 (niacin)3.5 mg21%
Vitamin B5 (pantothenic acid)0.75 mg11%
Vitamin B60.34 mg24%
Vitamin B7 (biotin)19 ug10%
Vitamin B9 (folate)32 ug16%
Vitamin B120 ug0%

Source: CoFID 2021 (McCance and Widdowson, UK), code 11-788 (matched record: "Porridge oats, unfortified"). N = present but not quantified; Tr = trace; not measured = no value in the source.

What this food is a source of

High in by content (per 100g): Manganese (261%), Vitamin B1 (thiamin) (105%), Phosphorus (70%), Magnesium (38%), Copper (31%).

A source of by content (per 100g): Iron (25%), Vitamin B6 (24%), Zinc (24%), Vitamin B3 (niacin) (21%), Vitamin B9 (folate) (16%).

These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.