Yes, oats are good for you. They’re a whole grain, and a 40 g bowl (about ½ cup dry) provides about 150 calories, 4 g of fiber, 5 g of protein and useful amounts of manganese, magnesium, zinc, iron and thiamin, according to USDA FoodData Central. Their main type of soluble fiber, beta-glucan, can lower LDL cholesterol: a meta-analysis of 28 trials found that 3 g or more of oat beta-glucan a day reduced LDL by about 0.25 mmol/L (roughly 10 mg/dL).
The main things to watch are added sugar in flavored instant oats and granola, and gluten cross-contamination for people with coeliac disease.
Oat nutrition
Per 40 g of dry rolled or quick oats, from USDA FoodData Central:
| Nutrient | Per 40 g |
|---|---|
| Calories | 152 kcal |
| Carbohydrate | 27 g |
| Fiber | 4.0 g |
| Sugars | 0.4 g |
| Protein | 5.3 g |
| Fat | 2.6 g |
| Manganese | 1.5 mg |
| Magnesium | 55 mg |
| Zinc | 1.5 mg |
| Iron | 1.7 mg |
| Thiamin (vitamin B1) | 0.18 mg |
A bowl covers most of an adult’s daily manganese and roughly a sixth of the magnesium, zinc and thiamin most adults need. Cooking oats in milk adds protein and calcium.
What oats do well
Help lower LDL cholesterol
Beta-glucan forms a thick gel in the gut and binds bile acids, which are made from cholesterol, so the body uses more cholesterol to replace them. Harvard’s Nutrition Source explains this, and notes that the US FDA allows food labels to link beta-glucan from whole oats with a reduced risk of heart disease.
In the 2014 meta-analysis by Whitehead and colleagues, which pooled 28 randomized trials, adding at least 3 g of oat beta-glucan a day lowered LDL cholesterol by 0.25 mmol/L and total cholesterol by 0.30 mmol/L, without changing HDL. The effect was larger in people who started with higher LDL. It’s a modest change, but it adds up with other diet habits. Our guide to heart-healthy eating covers the rest.
A typical bowl of oats doesn’t provide 3 g of beta-glucan on its own. Oats, oat bran, barley and foods labeled with their beta-glucan content can be combined through the day.
Gentler on blood sugar than refined cereals
Oats contain more fiber than most refined breakfast cereals, and less processed oats are digested more slowly. Harvard notes that steel-cut oats have a lower glycemic index than rolled or instant oats, and describes a meta-analysis in people with type 2 diabetes in which eating oats lowered fasting blood glucose and HbA1c compared with control diets. Our guide to the glycemic index explains why the type of carb matters.
Keep you full
Fiber and the thick texture of cooked oats slow digestion, so a bowl of porridge tends to keep people going longer than a bowl of puffed or flaked cereal with the same calories. Adding protein, such as milk, yogurt or nuts, helps even more.
Add to your whole grain intake
Whole grains are linked with lower rates of heart disease, type 2 diabetes and bowel cancer. A large Lancet review found similar benefits for whole grains as for fiber. Oats are one of the easiest whole grains to eat every day.
Types of oats
| Type | How it’s made | Cooking time | Notes |
|---|---|---|---|
| Oat groats | Whole kernels | 45 to 60 minutes | Chewy; least processed |
| Steel-cut (Irish) oats | Groats cut into 2 or 3 pieces | 20 to 30 minutes | Chewy; lowest glycemic index |
| Rolled (old-fashioned) oats | Groats steamed and flattened | 5 minutes | Good all-round choice |
| Quick oats | Rolled thinner | 1 to 2 minutes | Softer texture |
| Instant oats | Cut and rolled very thin, often with added flavors | Just add hot water | Check for added sugar |
Their nutrients are very similar. The main differences are how quickly they cook and how fast they raise blood sugar.
Watch out for these
Flavored instant oatmeal
A typical maple and brown sugar instant oatmeal packet (43 g) contains about 13 g of sugar, according to USDA data, compared with less than 1 g in the same weight of plain oats. That’s over 40% of the 30 g daily limit for free sugars that the NHS recommends. Buy plain oats and add your own fruit.
Granola
Granola is made from oats but is usually baked with sugar and oil. Homemade-style granola has about 245 calories and 10 g of sugar in a 50 g serving, based on USDA values. Use it as a topping rather than a full bowl. Our guide to choosing a healthy cereal explains how to compare labels.
Gluten
Oats don’t contain gluten themselves, but they’re often contaminated with wheat, barley or rye during growing and processing. People with coeliac disease should only eat oats labeled gluten-free, and a small number react even to pure oats. Our article on whether oats are gluten-free covers this in detail.
How to make oats even healthier
- Cook with milk or a fortified soy drink for extra protein and calcium.
- Top with fruit, such as berries, banana or grated apple, instead of sugar or syrup.
- Add protein and healthy fat: a spoonful of nut butter, Greek yogurt, chopped nuts or seeds. Our high-protein breakfast ideas include protein porridge.
- Try overnight oats: mix oats with milk or yogurt and leave them in the fridge overnight.
- Go savory: cook oats with stock and top with a fried egg, spinach and chili.
- Bake with oats: use them in place of some flour in muffins, pancakes and crumble toppings.
Common questions
Is it okay to eat oats every day?
Yes. Oats are a nutritious everyday breakfast for most people. Vary your toppings for a wider range of nutrients.
Do oats help with weight loss?
They can help as part of a balanced diet, because they’re filling for their calories. Watch portion sizes and sugary toppings.
Are oats keto?
No. A 40 g bowl has about 27 g of carbohydrate, which is more than most people’s whole daily keto allowance.
Is oat milk as healthy as oats?
No. Oat milk keeps little of the fiber and protein of whole oats, and some brands add sugar or oil. Choose an unsweetened, calcium-fortified version if you use it.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
