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Oats are incredibly nutritious

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan (1Trusted Source).

They are also a good source of high quality protein, with a good balance of essential amino acids (2Trusted Source).

Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (3Trusted Source):

Manganese: 63.91% of the daily value (DV)

Phosphorus: 13.3% of the DV

Magnesium: 13.3% of the DV

Copper: 17.6% of the DV

Iron: 9.4% of the DV

Zinc: 13.4% of the DV

Folate: 3.24% of the DV

Vitamin B1 (thiamin): 15.5% of the DV

Vitamin B5 (pantothenic acid): 9.07% of the DV

smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)

Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup. This same serving has only 303 calories.

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