Oat Cereal
Oat cereal provides a balanced energy source with its complex carbohydrates and notable protein content that helps keep you full. It is especially high in dietary fiber, which supports healthy digestion. The mineral content including iron, magnesium, and zinc contributes to overall wellness. Additionally, it contains B vitamins that aid energy metabolism.
Macro Impact
A Serving (30 g) of Oat Cereal contains 115 calories, 3.3 g of protein, 22.6 g of carbohydrates, and 1.5 g of fat.
Calorie Burn
How long would it take to burn off 115 calories?
- Walking3.5 mph, moderate pace20 min
- YogaModerate effort, gentle pace29 min
- SwimmingFreestyle, moderate effort15 min
- Biking12–14 mph, moderate effort11 min
- StairsStair climbing, moderate pace15 min
- Running5 mph (12 min/mile)11 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (30 g)
Carbohydrates
- Carbohydrates22.6 / 313 g(7%)
- Dietary Fiber2.8 / 38 g(7%)
- Soluble Fiber0.93 g
- Insoluble Fiber1.8 g
- Total Sugars0.91 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat1.5 / 83 g(2%)
- Saturated Fat0.31 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.51 g
- Polyunsaturated Fat0.59 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.02 g
- Omega-60.57 g
- Omega-90.51 g
- Oleic Acid0.51 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.03 g
- Caprylic Acid0 g
- Linoleic Acid0.57 g
- Myristic Acid0 g
- Palmitic Acid0.28 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.02 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein3.3 / 56 g(6%)
Amino Acids
- Lysine0.14 g
- Serine0.17 g
- Valine0.15 g
- Alanine0.12 g
- Cystine0.06 g
- Cysteine0.03 g
- Proline0.17 g
- Taurine0 mg
- Arginine0.23 g
- Histidine0.06 g
- Threonine0.2 g
- Isoleucine0.15 g
- Methionine0.05 g
- Tryptophan0.04 g
- Glutamic Acid0.77 g
- Aspartic Acid0.26 g
- Phenylalanine0.21 g
- Glycine0.25 g
- Leucine0.24 g
- Tyrosine0.13 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0 / 15 mg(0%)
- Vitamin K0 / 120 ug(0%)
- Vitamin B60.93 / 1.3 mg(72%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.75 / 1.2 mg(63%)
- Riboflavin (B2)0.02 / 1.3 mg(1%)
- Niacin (B3)5.7 / 16 mg(35%)
- Folate78.6 / 400 ug(20%)
- Pantothenic Acid (B5)0.33 / 5 mg(7%)
- Biotin0 / 30 ug(0%)
- Choline12.1 / 550 mg(2%)
Minerals
- Calcium5.4 / 1,000 mg(1%)
- Iron5.3 / 8 mg(66%)
- Magnesium33.3 / 420 mg(8%)
- Phosphorus122.7 / 700 mg(18%)
- Potassium175.5 / 3,400 mg(5%)
- Sodium150.9 / 2,300 mg(7%)
- Zinc4 / 11 mg(37%)
- Copper0.08 / 0.9 mg(9%)
- Manganese1 / 2.3 mg(45%)
- Selenium6.3 / 55 ug(11%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water1.2 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
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