Nutritional Profile: Regular Quick Oats (Unfortified, Dry)
Description:
Regular quick oats are a wholesome, unfortified variety of oats known for their versatility, rich nutritional value, and quick cooking time. Ideal for breakfast or as an ingredient in baked goods and savory dishes, these oats are a natural source of energy and vital nutrients.
Nutritional Information Per 100g
| Nutrient | Amount | Benefits |
|---|---|---|
| Energy (kcal) | 379.0 | Provides sustained energy for daily activities. |
| Protein (g) | 13.15 | Supports muscle repair and growth. |
| Total Fat (g) | 6.52 | Includes healthy fats essential for energy and cellular health. |
| – Saturated Fat (g) | 1.11 | Minimal amount for a balanced diet. |
| Carbohydrates (g) | 67.7 | Supplies energy; includes complex carbs for slower digestion. |
| – Fiber (g) | 10.1 | Promotes digestive health and supports a feeling of fullness. |
| – Sugars (g) | 0.99 | Naturally low sugar content. |
| Calcium (mg) | 52.0 | Essential for bone health and muscle function. |
| Iron (mg) | 4.25 | Supports oxygen transport in the blood. |
| Magnesium (mg) | 138.0 | Contributes to nerve and muscle function, as well as energy production. |
| Phosphorus (mg) | 410.0 | Key for bone health and cellular repair. |
| Potassium (mg) | 362.0 | Helps regulate fluid balance and supports heart health. |
| Sodium (mg) | 6.0 | Extremely low sodium content for a heart-healthy diet. |
| Zinc (mg) | 3.64 | Boosts immunity and supports wound healing. |
| Copper (mg) | 0.391 | Important for energy production and connective tissue maintenance. |
| Manganese (mg) | 3.63 | Vital for bone formation and antioxidant defenses. |
| Selenium (mcg) | 28.9 | Supports thyroid function and protects cells from oxidative damage. |
| Vitamin C (mg) | 0.0 | Naturally absent in oats; pair with fruits for added benefits. |
| Thiamin (Vitamin B1, mg) | 0.46 | Aids in converting food into energy. |
| Riboflavin (Vitamin B2, mg) | 0.155 | Supports red blood cell production. |
| Niacin (Vitamin B3, mg) | 1.125 | Promotes healthy skin and nerve function. |
| Vitamin B6 (mg) | 0.1 | Assists in brain development and function. |
| Folate (mcg) | 32.0 | Essential for DNA synthesis and cell division. |
| Vitamin B12 (mcg) | 0.0 | Naturally absent; suitable for vegans to pair with fortified foods. |
| Vitamin A (mcg) | 0.0 | Pair with fruits or dairy for additional Vitamin A intake. |
| Vitamin E (mg) | 0.42 | Offers antioxidant properties. |
| Vitamin D2 (mcg) | 0.0 | Absent; consider pairing with fortified milk or sunlight exposure. |
Allergen Information
- Oats are naturally gluten-free but may be cross-contaminated during processing. Always opt for certified gluten-free oats if you have celiac disease or a gluten intolerance.
- No significant allergens are present unless mixed with other ingredients during packaging.
Dietary Preferences
Regular quick oats are suitable for a variety of diets, including:
- Vegetarian and Vegan: Free from animal products.
- Gluten-Free (when certified): Ideal for individuals with gluten sensitivities.
- Low-Sodium Diets: Extremely low sodium content makes it a heart-friendly choice.
- High-Fiber Diets: A great option for those aiming to improve digestive health.
Tips for Incorporating Regular Quick Oats
- Breakfast Staples: Use oats to create porridge, overnight oats, or smoothies.
- Baking Base: Add to cookies, muffins, and breads for a nutrient boost.
- Savory Dishes: Use as a binding agent in meatballs or veggie burgers.
- Healthy Toppings: Pair with fruits, nuts, or seeds for added flavor and nutrition.
Conclusion
Regular quick oats are a powerhouse of nutrition, offering an array of vitamins, minerals, and dietary fiber in a convenient and versatile form. Perfect for breakfast or as an ingredient in both sweet and savory recipes, they are a wholesome addition to any meal plan. Enjoy the natural goodness of oats while catering to various dietary preferences and nutritional needs!
