Grain

Oats

Oats are a cool-climate cereal prized for porridge, baking, and granola. Forms range from whole groats and steel-cut pinhead oats to rolled, quick, and instant flakes, plus oat flour and bran. Flavour is gently sweet and nutty; beta-glucan-rich bran gives creamy body when cooked. Used in savoury coatings and plant drinks as well as breakfast staples.

Also known as: Oats, Kaura

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Bran

Flake

Flour

Groat

Meal

Breeds & varieties

A sample of named types with their own origin and culinary profiles. Showing 10 of 12.

View all

Red Oat

Winter Oat

Common Oat

Spring Oat

Aspen

Husky

Black Oat

Avena byzantina

Avena sativa

Avena nuda

View all 12 breeds & varieties

Characteristics

Preparations

BoiledCrackedDriedFermentedFlakedFlourFreshGritsGroundHulledMaltedMealParboiledPearledPolishedPowderRoastedRolledSoakedSproutedSteamedToastedWhole

Provenance

BiodynamicFair TradeHeirloomLocally GrownNon-GMOOrganicRegenerativeSeasonalSingle OriginStone GroundWhole Grain

Sources

Indoor FarmedOutdoor FarmedWild

Traits

CreamyEarthyHeartyMildNuttySoftSweetToasty

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 322

Amount per 100 g

Total Fat 2.43 g
Saturated Fat 0.53 g
Trans Fat 0 g
Monounsaturated Fat 0.5 g
Polyunsaturated Fat 1.13 g
Cholesterol 0 mg
Sodium 4.78 mg
Salt 0.01 g
Total Carbohydrate 72.3 g
Dietary Fibre 5.94 g
Total Sugars 1.08 g
Complex / starch 57.4 g
Protein 10.7 g
Water 12.7 g

Detailed nutrients

Energy 322 kcal
Water 12.7 g
Carbohydrates 72.3 g
- Sugars 1.08 g
  - Monosaccharides 0.76 g
  - Disaccharides 0.32 g
- Starch 57.4 g
  - Amylose 14.4 g
  - Amylopectin 43.1 g
  - Digestible Starch 48.8 g
  - Resistant Starch 5.74 g
- Fibre 5.94 g
  - Soluble Fibre 2.08 g
  - Insoluble Fibre 3.86 g
Protein 10.7 g
- Plant Protein 10.2 g
Fat 2.43 g
- Saturated Fat 0.53 g
- Monounsaturated Fat 0.5 g
- Polyunsaturated Fat 1.13 g
  - Omega-3 0.11 g
  - Omega-6 0.57 g
Vitamins 63.7 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.32 mg
- Vitamin B2 — Riboflavin 0.11 mg
- Vitamin B3 — Niacin 4.2 mg
- Vitamin B5 — Pantothenic Acid 0.62 mg
- Vitamin B6 0.26 mg
- Vitamin B7 — Biotin 3.1 µg
- Vitamin B9 — Folate 30.3 µg
- Vitamin C 2 mg
- Vitamin E 0.79 mg
- Vitamin K 2 µg
Minerals 230 mg
- Major Minerals 223 mg
  - Calcium 39 mg
  - Sodium 4.78 mg
  - Potassium 179 mg
- Trace Minerals 6.8 mg
  - Iron 1.4 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.01 g
- Sodium Chloride 0.01 g

Vitamins

vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.32 · vitamin-b2-riboflavin: 0.11 · vitamin-b3-niacin: 4.2 · vitamin-b5-pantothenic-acid: 0.62 · vitamin-b6: 0.26 · vitamin-b7-biotin: 3.1 · vitamin-b9-folate: 30.3 · vitamin-e: 0.79 · vitamin-k: 2 ·

Minerals

Sodium: 4.78 · Potassium: 179 · Calcium: 39 · Iron: 1.4 · Zinc: 0.4 · Iodine: 5 ·

Dry grains are starch-forward with bran fibre when whole; refining strips fibre and some minerals.

In the kitchen

Culinary partners and combinations that usually underperform with Oats.

Pairs well with

Classic and complementary matches

Apple
BananaOvernight oats
Butter
CinnamonBaking
HoneyBreakfast
MilkPorridge

Usually avoid with

Often clash in flavour or tradition

Grading systems

Grades are placed along a shared scale so systems can be compared side by side.

Canada

Canada Grade

No. 3 / 4 CW No. 2 CW No. 1 CW

European Union

Milling / Feed

Feed Oats Milling Oats

United States

USDA

US No. 3 / 4 US No. 2 US No. 1

History

2000 BCEDE

Oats spread as a cultivated cereal across cooler European regions after earlier weed status in wheat fields.

1600GB

Oat porridge and oatcakes became dietary mainstays in Scotland and northern Britain.

1877US

Commercial rolled oat production popularised packaged breakfast oats in North America.

1980

Health interest in oat bran and later oat drinks expanded global oat demand beyond porridge.