Oats Benefits & Nutrition
Oats benefits: nutrition per 100 g (379 kcal, 10.1 g fibre), how much to eat a day, who should be careful and the best season in India. Also called Jai.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Jai · Seeds, nuts & grains
- 379 kcalenergy
- 13.2 gprotein
- 10.1 gfibre
- Year-roundbest season in India
Per 100 g (rolled, dry) 🟢 In season now
Health benefits of oats
- Contains beta-glucan; about 3 g a day as part of a healthy diet may help lower LDL cholesterol.
- High in fibre and filling.
- Is a source of plant protein, iron and magnesium.
How to eat it
Make porridge, overnight oats, oats chilla or upma. Choose plain oats over flavoured instant packs.
How much a day: About 40 g (½ cup dry).
Who should be careful
- Coeliac disease: choose oats labelled gluten-free (cross-contamination is common).
- Instant flavoured oats can contain a lot of sugar and salt.
Best season in India
Year-round. See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of oats?
Contains beta-glucan; about 3 g a day as part of a healthy diet may help lower LDL cholesterol. High in fibre and filling. Is a source of plant protein, iron and magnesium.
How much oats can I have a day?
About 40 g (½ cup dry). Make porridge, overnight oats, oats chilla or upma. Choose plain oats over flavoured instant packs.
Who should be careful with oats?
Coeliac disease: choose oats labelled gluten-free (cross-contamination is common). Instant flavoured oats can contain a lot of sugar and salt.
When is oats in season in India?
Year-round.
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