Is Oats good for your health condition?
Oats are a whole grain eaten as porridge or added to other foods. The values here are for dry oats, before cooking.
Nutrition per 100 g
| Calories | 379 kcal |
|---|---|
| Protein | 13.2 g |
| Carbohydrate | 67.7 g |
| Sugars | 1 g |
| Fibre | 10.1 g |
| Fat | 6.5 g |
| Saturated fat | 1.1 g |
| Cholesterol | 0 mg |
| Sodium | 6 mg |
| Potassium | 362 mg |
| Purines | not listed in the USDA purine table |
Source: USDA FoodData Central (SR Legacy), entry "Cereals, oats, regular and quick, not fortified, dry". Purines: USDA and ODS-NIH Database for the Purine Content of Foods, Release 2 (2025).
Quick guide by condition
| Diabetes or prediabetes | Watch the portion |
|---|---|
| High blood pressure | Low in salt |
| High cholesterol | Low in saturated fat and cholesterol |
| High uric acid or gout | Not listed in the USDA purine table |
| Weight loss goal | Energy dense: keep portions small |
This guide only uses the nutrient numbers above (rules explained on How it works). It is general information and does not know your medicines, test results or portion size.
Common questions
Can people with diabetes eat oats?
Going by its sugar and carbohydrate numbers, the general guide is: watch the portion. Portion, cooking method and what you eat it with all change the effect on blood sugar, so check with your doctor or dietitian before changing your diet.
Is oats OK for high uric acid or gout?
Purine level: not listed in the USDA purine table. General guide: Not listed in the USDA purine table. Purine tables describe the food, not your body, so ask your doctor what is right for you.
Is oats good for high blood pressure?
Sodium is 6 mg per 100 g. General guide: low in salt. Salt added during cooking often matters more than the food itself.