Grain
cooked salted oats.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
71
PROTEIN
2.5g
CARBS
12g
FAT
1.5g
FIBER
1.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories71kcal—
Protein2.5g5%
Carbohydrates12g4%
Fiber1.7g6%
Sugar0.27g1%
Total fat1.5g2%
Saturated fat0.31g2%
Trans fat0g—
Cholesterol0mg0%
Water83.6g—
MINERALS
Sodium71mg3%
Potassium70mg1%
Calcium9.0mg1%
Iron0.90mg5%
Magnesium27mg6%
Phosphorus77mg6%
Zinc1.0mg9%
Copper0.07mg8%
Manganese0.58mg25%
Selenium5.4µg10%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.08mg1%
Vitamin K0.30µg0%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.23mg1%
Pantothenic acid (B5)0.31mg6%
Vitamin B60.01mg1%
Folate (B9)6.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup234g
1 tablespoon14.6g
1 teaspoon4.9g
1 ml1g
1 liter975g
HEALTH BENEFITS
Why eat it.
- ✓Rich in a soluble fiber called beta-glucan, which helps lower LDL (bad) cholesterol and supports heart health.
- ✓Promotes satiety and can aid in weight management by slowing digestion and making you feel fuller for longer.
- ✓Helps stabilize blood sugar levels due to its low glycemic index and high fiber content, making it beneficial for managing type 2 diabetes.
- ✓Contains unique antioxidants called avenanthramides, which have anti-inflammatory properties and may help lower blood pressure.
COOKING TIPS
In the kitchen.
- 1Reheat cooked oats on the stovetop or in the microwave, adding a splash of water or milk to prevent them from becoming too thick.
- 2Use cooked salted oats as a base for savory bowls by topping with a fried egg, avocado, sautéed mushrooms, or a drizzle of soy sauce.
- 3Incorporate leftover cooked oats into meatballs, meatloaf, or veggie burgers as a binder and to add moisture.
- 4Blend leftover cooked oats into smoothies for a boost of fiber and a creamier texture.
STORAGE
Keep it fresh.
- Store leftover cooked oats in an airtight container in the refrigerator for up to 5 days.
- For longer storage, freeze cooked oats in single-serving portions in freezer-safe containers or bags for up to 3 months.
FAQ
Frequently asked questions.
Are cooked salted oats healthy?
Yes, cooked salted oats are highly nutritious. They are rich in beta-glucan, a soluble fiber that helps lower LDL cholesterol, and contain unique antioxidants called avenanthramides which provide anti-inflammatory benefits and support heart health.
How many calories and carbs are in cooked salted oats?
A 100g serving of cooked salted oats contains approximately 71 calories and 12g of carbohydrates. It also provides about 2.54g of protein and 1.52g of fat, making it a low-calorie, nutrient-dense grain option.
Are cooked salted oats good for weight loss?
Yes, they can be very effective for weight management. The high fiber content promotes satiety by slowing digestion, which helps you feel full for longer periods and reduces overall calorie intake throughout the day.
Are cooked salted oats gluten-free?
Oats are naturally gluten-free, but they are frequently processed in facilities that also handle wheat, barley, and rye. To ensure they are safe for those with celiac disease, look for oats specifically labeled as 'certified gluten-free'.
Can diabetics eat cooked salted oats?
Yes, oats are beneficial for managing type 2 diabetes due to their low glycemic index. The fiber helps stabilize blood sugar levels by slowing the rate at which glucose enters the bloodstream after a meal.
Are cooked salted oats vegan?
Cooked salted oats are vegan as long as they are prepared with water or plant-based milk. They are a staple plant-based carbohydrate that provides essential minerals and fiber without any animal products.
What do salted oats taste like?
Salted oats have a savory, nutty, and earthy flavor. Unlike sweet oatmeal, the salt enhances the grain's natural richness, making it a perfect base for savory toppings like soft-boiled eggs, sautéed greens, or avocado.
How do you store leftover cooked oats?
Store cooked salted oats in an airtight container in the refrigerator for up to 5 days. When reheating, add a small splash of water or milk to the oats to help them regain their creamy texture.
Can you freeze cooked salted oats?
Yes, cooked oats freeze exceptionally well. You can freeze them in individual portions or muffin tins for up to 3 months; simply thaw overnight in the fridge or microwave directly from frozen with a little extra liquid.
Is the salt in salted oats bad for blood pressure?
While oats themselves contain antioxidants that help lower blood pressure, the added salt should be used in moderation. If you have hypertension, consider using a minimal amount of salt or substituting it with savory spices like turmeric or black pepper.
