Oats Nutrition Spotlight: Fiber, Protein, and More

Wondering about oats nutrition? This whole grain is packed with fiber, protein, and key nutrients that support heart health, digestion, and even weight management.

But before you start loading up on oatmeal, there’s a little more to the story. Not all oats are created equal, and how you eat them can make a big difference — particularly if you have specific health goals, like weight loss.

Ahead, we’re diving into everything you need to know about oats nutrition, including the healthiest types of oats, their biggest health benefits, and how to enjoy them in a way that bolsters your wellness needs.

Yes. Oats are a nutrient-dense whole grain packed with fiber, vitamins, and minerals. (Whole grains are those that contain the whole kernel of the grain as it’s grown — they’re usually more nutritious than simple carbs.)

Oats are also relatively affordable, easy to prepare, and super versatile, making them a staple in lots of diets and weight loss plans.

That said, how they’re processed can affect the texture, cooking time, and even the nutritional impact of oats.

Types of Whole-Grain Oats

Here’s a quick breakdown of the main types:

• Whole oat groats. Also called whole-grain oats, these are the least processed type. They still have the oat bran (the outer layer of the grain). Whole groats are chewy, nutrient-rich, and take the longest to cook.

• Steel-cut oats. This is another variety of whole oat groats that get chopped into pieces. They have the same chewy, hearty texture, nutrient density, and longer cooking time.

• Rolled oats. Also known as old-fashioned oats, these get steamed and flattened to cut down cooking time. They’re usually used for oatmeal, granola, and baked goods and have a similar nutrition profile to steel-cut oats.

• Quick or instant oats. Instant oats are pre-cooked, dried, and rolled, which makes them softer and faster to cook but also the least nutritious. They also have a higher glycemic index. This means they’re absorbed faster, which can lead to blood sugar spikes and interfere with weight loss efforts.

Our blog breaks down what sugar does to your body in more detail.

According to the USDA (United States Department of Agriculture), one cup of raw oats contains roughly:

• Calories: 307

• Carbohydrates: 54.8 grams

• Protein: 10.7 grams

• Total fat: 5.3 grams

• Dietary fiber: 8.2 grams

• Total sugars: 0.8 grams

• Calcium: 42.1 milligrams

• Iron: 3.4 milligrams

• Magnesium: 112 milligrams

• Phosphorus: 332 milligrams

• Potassium: 293 milligrams

Whole grains and other foods rich in fiber and protein can be ideal for those taking GLP-1s (glucagon-like peptide-1 receptor agonist drugs). For instance, we’ve outlined what to eat on Wegovy®.

Protein in Oats

Do oats have protein? Indeed, they do.

Oats are high in protein, especially compared to other grains. More specifically, they’re a good source of plant-based amino acids.

Getting enough essential amino acids is crucial because they help your body create other proteins, hormones, and antibodies for overall health.

Fats in Oats

Most of the fats in minimally processed oats are polyunsaturated and monounsaturated fats — aka the “good” kind of fats that can support heart health and energize you.

Carbs in Oats

Are oats carbs? Yep. Oats are mostly made up of carbohydrates, with the carbs in oats being a mix of starch and fiber.

Starches are broken down into glucose (blood sugar) and stored in the body to use as energy. The three main types of starches in oats are:

• Quickly digested starch, which is quickly broken down and absorbed as glucose for fuel

• Slowly digested starch, which takes longer to break down and leads to a steadier release of energy

• Resistant starch, which works like fiber and supports gut health

Learn about the role carbs play in weight loss and general nutrition in our blog.

Dietary Fiber in Oats

Are oats high in fiber? Yes!

Oats contain a type of water-soluble fiber called beta-glucan. Beta-glucan can help bulk up stool, slow down digestion to keep you feeling full longer, and regulate blood sugar and cholesterol.

Vitamins and Minerals in Oats

There are many vitamins and minerals in oats that support immune function and overall health, like:

• Manganese

• Phosphorus

• Pantothenic acid (vitamin B5)

• Thiamine (vitamin B1)

• Vitamin E

• Iron

• Selenium

• Magnesium

• Zinc

• Folate (vitamin B9)

• Niacin (vitamin B3)

Hers offers a medley of vitamin and mineral supplements for women to support mental health, sexual wellness, weight loss, and hair growth.

Oats are an all-star breakfast food. Try oatmeal with berries, ghee, almond milk, nuts, chia seeds, or sliced fruit to bump up the fiber, flavor, protein, and healthy fats. You can also add a drizzle of honey or a sprinkle of stevia for sweetness.

So, how does the nutritional value of this whole grain translate into health benefits? Let’s explore oats benefits for those who nosh on them regularly.

Eating oats may:

• Improve gut health and digestion

• Stabilize blood sugar

• Protect cells and fight inflammation

• Lower the risk of heart disease

• Support weight management

Keep scrolling for details.

1. Oats May Improve Gut Health and Digestion

Oats are rich in the soluble fiber beta-glucan, which acts as a prebiotic. Prebiotics are great because they can fuel beneficial gut bacteria — key to a healthy microbiome.

A balanced gut can aid digestion, regulate blood sugar, and support immune function.

Oats might also help ease constipation since they can soften stool and keep things moving.

2. Oats Might Help Stabilize Blood Sugar

Minimally processed oats are a low-glycemic, high-fiber grain that slows the absorption of glucose into the bloodstream — helping prevent those sharp spikes and crashes.

In other words, eating oats can support steady blood sugar levels — a plus for those with diabetes or prediabetes.

Here’s how:

• Fiber creates a gel-like substance in the gut that slows digestion and the release of sugar into the blood.

• Fiber supports better insulin response, which may reduce the risk of type 2 diabetes.

3. Oats May Help Protect Cells and Fight Inflammation

Are oats inflammatory? No — quite the opposite. Oats are full of antioxidants that help protect cells from damage and fight inflammation.

Here’s what makes oats stand out among the whole-grain food crowd:

• Avenanthramides. A mouthful, but important! These unique plant compounds are almost exclusively found in oats and have anti-inflammatory and heart-protective benefits. They may also boost blood flow by increasing nitric oxide production, which helps relax blood vessels.

• Selenium. Oats also contain selenium, a powerful antioxidant that helps neutralize free radicals — unstable molecules that can damage cells over time.

• Vitamin E. The vitamin E in oats can help support vision and immune health, among other things.

4. Oats Might Lower the Risk of Heart Disease

Studies show that eating whole grains, like oats, can help keep cholesterol levels in check and support heart health.

The beta-glucan fiber in oats can reduce LDL (low-density lipoprotein or “bad”) cholesterol by binding to it in the digestive tract and helping remove it from the body. Lower LDL levels are linked to a reduced risk of heart disease.

Some randomized controlled trials suggest that regular oat consumption may also help lower blood pressure, possibly due to the fiber content and antioxidant effects.

5. Oats Can Support Weight Management

Oats can also support weight management, thanks to their high fiber and protein content. Here’s how:

• Oat beta-glucan fiber slows digestion, making it easier to stay satisfied and full between meals. It may even help control appetite and cravings.

• Oats are a good source of protein, which helps preserve and build muscle mass — both of which are key for a healthy metabolism and long-term weight management (especially if you’re working on weight loss).

• Fiber doesn’t just help digestion — it may also impact how your body processes and stores fat for the better.

Of course, no single food is a magic solution — and weight loss requires more than just eating oats. A well-rounded approach calls for:

• Eating a balanced diet. Besides whole grains, focus on other whole foods, like fruits, veggies, and lean proteins.

• Moving your body. Research shows that doing both strength training and cardio is more effective for weight management than either one alone. Aim for about 150 minutes of exercise a week.

• Staying hydrated. Drinking enough water can help control appetite. It also makes it easier to cut back on sugary drinks (which tend to pack in a lot of calories without adding nutritional value).

• Prioritizing sleep. Poor sleep can mess with hunger hormones and metabolism, so aim for seven to nine hours a night.

For some people, making healthy lifestyle changes isn’t enough to achieve substantial, sustainable weight loss. If you resonate with that, weight loss medications like GLP-1s may be worth considering.

You can connect with a healthcare provider on the Hers platform if you’re curious to learn more.

Oats offer numerous health benefits. But before you make them a staple in your diet, here are a few things to consider:

• They contain phytic acid. Oats have phytates, a natural compound that can bind to minerals like iron and zinc, making it harder for the body to absorb them. That said, this isn’t a big concern for most people, especially if you just eat oats in moderation.

• Oats are carb-heavy. Though fiber helps with blood sugar control, oats are still high in carbs. Balance them with protein and healthy fats, and watch out for added sugars or saturated fats in processed oat products.

• Portion control is key. Oats are nutrient-dense, but they can end up tacking on extra calories. If you’re working on weight loss, be mindful of oats calories, and stick to the standard serving of a half-cup of dry oats (about 1 cup cooked). To make it a balanced meal, add protein, healthy fats, and fiber-rich toppings like nuts, seeds, or berries.

Also, it’s worth noting that while oats are naturally gluten-free, they’re often processed near wheat. If you have celiac disease or gluten sensitivity, look for certified gluten-free oats to stay safe.

If you’re aiming for a calorie deficit or taking GLP-1 medication for weight loss, our physician-recommended protein bars and shakes can be a good meal-replacement option.

Whether you’re fueling up for the day or looking for a satisfying snack, oats can be a simple and nutritious addition to your routine.

Here’s what to keep in mind about oats nutrition and how they can be part of a healthy diet:

• Do oats have fiber and protein? You bet. Oats are a great source of fiber, protein, and antioxidants. They can support heart health, digestion, and immune function.

• Oats can also curb inflammation and keep you feeling fuller for longer, which is key to weight loss or management.

• If you’re working on weight loss, keep portion sizes in mind, opt for minimally processed oats when possible, and pair them with protein and healthy fats for a well-rounded meal.

Looking for a way to introduce oats to your diet in a healthy way? Get started with our overnight oat recipe.

Interested in support for losing or maintaining weight? Explore weight loss treatments from Hers.