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  • Nutrition Hub

Oats

Oats carry beta-glucan, the soluble fiber with some of the strongest cholesterol research behind any breakfast food, plus 5g of protein per half cup dry.
  • Nutrition Facts

Serving Size: 1/2 cup dry rolled oats (40g)

  • Calories: 150
  • Calories: 150
  • Fiber: 4g
  • Sugar: 1g
  • Protein: 5g
  • Fat: 3g
  • Key Nutrients
Beta-Glucan Fiber, Manganese
  • Key Vitamins
Thiamin (B1) (25% DV), Pantothenic Acid (B5) (11% DV), Folate (6% DV)
  • Essential Minerals
Manganese (85% DV), Copper (28% DV), Phosphorus (17% DV), Magnesium (17% DV), Zinc (14% DV), Iron (10% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
A ceramic bowl of rolled oats with a wooden scoop
A ceramic bowl of rolled oats with a wooden scoop
  • Health Benefits:

    • Oats are the signature source of beta-glucan, a soluble fiber shown in research to help lower LDL cholesterol.

    • Beta-glucan forms a gel in the gut that slows digestion, supporting steadier blood sugar and longer fullness.

    • One of the few common grains with a meaningful dose of plant protein at 5g per half cup.

    • Naturally rich in manganese, which supports bone formation and metabolism.

    • Whole rolled or steel-cut oats keep their bran intact, a genuine whole grain rather than a refined one.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.