Oatmeal, Old-Fashioned Oats, Rolled Oats

Cereals, oats, regular and quick, not fortified, dry

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Oatmeal FAQ

Table of Contents

• Is oatmeal gluten-free?
• Is oatmeal high in fiber?
• Is oatmeal keto?
• Is oatmeal low FODMAP?
• What are some alternatives to oatmeal?
• Is oatmeal vegan?
• Is oatmeal high in carbs?
• Is oatmeal high in protein?
• Are oats paleo?
• Is oatmeal high in potassium?
• Is oatmeal high in iron?
• Are oats low histamine?
• Does oatmeal increase testosterone?
• Does oatmeal contain fat?
• Does oatmeal contain sugar?
• Is oatmeal low cholesterol?
• Does oatmeal contain sodium?
• Does oatmeal contain magnesium?
• Does oatmeal contain vitamin D?
• Does oatmeal contain zinc?
• Does oatmeal contain calcium?
• Does oatmeal contain lactose?
• Is oatmeal high in lysine?
• Is oatmeal low oxalate?
• Does oatmeal contain uric acid?
• Is oatmeal high in acid?
• Does oatmeal contain phosphorus?
• Does oatmeal contain purines?
• ** Is oatmeal high in arginine? **
• ** Does oatmeal contain estrogen? **
• ** Does oatmeal lower cortisol? **
• ** Is oatmeal high in Vitamin K? **
• Are oats high in omega-6?
• Are oats high in Vitamin C?
• Do oats contain tyramine?
• Are oats good for fertility?
• Are oats kosher?
• Is oatmeal halal?
• Can you eat oatmeal on the Atkins diet?
• Does oatmeal contain lectins?
• Can you eat oatmeal on the Mediterranean diet?
• Is oatmeal Whole30 compliant?
• Is oatmeal vegetarian?

Is oatmeal gluten-free?

Oatmeal in its pure form is gluten-free. It’s important to note, however, that oats are often processed in facilities that also process wheat, barley, and rye, which are grains that contain gluten. Because of this, cross-contamination can occur. If you have celiac disease or a gluten sensitivity, be sure to seek oats that are labeled “gluten-free.”

Is oatmeal high in fiber?

Yes, oatmeal is high in fiber. A half-cup serving of uncooked oats contains about 4 grams of dietary fiber, which meets 15% of the daily value (DV). Considering the daily recommended dietary fiber intake for adults is 25 grams for women and 38 grams for men, oatmeal is an excellent source of fiber.

Is oatmeal keto?

The ketogenic or “keto” diet is a low-carb, high-fat diet. Given that a half-cup serving of oatmeal has around 27 grams of carbohydrates and only 3 grams of fat, oatmeal is not typically considered keto-friendly. A keto-friendly item would have more fat and fewer carbs than oatmeal. Depending on the variation, the daily carbohydrate limit for a keto diet is usually around 20-50 grams.

Is oatmeal low FODMAP?

Oats can be part of a low FODMAP diet, but the portion size is important. FODMAPs are types of carbohydrates that can cause digestive discomfort in some people. According to the Monash University, a serving size of half a cup (52 grams) of uncooked oats is low in FODMAPs, being a safe portion for individuals following a low FODMAP diet. If you exceed this portion size, the level of FODMAPs becomes high.

What are some alternatives to oatmeal?

If you’re looking for alternatives to oatmeal, you might consider foods such as quinoa, buckwheat, bulgur, chia seed pudding, or teff porridge. These grains offer diverse flavors and textures and can be prepared in ways similar to oatmeal.

Is oatmeal vegan?

Yes, oatmeal is considered vegan. It is made from oats, which are a plant-based food. However, certain instant oatmeal packets might include additional non-vegan ingredients such as milk powder. Always check the ingredients list if you need to be sure.

Is oatmeal high in carbs?

Yes, oatmeal is relatively high in carbohydrates. A half-cup serving of cooked oatmeal (old-fashioned or rolled oats) contains approximately 27 grams of carbs. To give that context, the Dietary Guidelines for Americans recommend 225 to 325 grams of carbohydrates per day (for a typical 2,000 calorie diet), which means oatmeal can contribute a significant portion of the daily carb requirements.

Is oatmeal high in protein?

Oatmeal doesn’t have a significant amount of protein when compared to foods like meats, dairy, or legumes. However, for a grain, it provides a decent amount. A half-cup serving of uncooked old-fashioned or rolled oats contains roughly 5 grams of protein, which meets 4% of the recommended daily value (DV). The Recommended Dietary Allowance (RDA) for protein is 46 grams per day for women and 56 grams for men, so oatmeal can help you meet your protein needs, but it shouldn’t be relied upon as a main source of protein.

Are oats paleo?

No, oats are not considered Paleo. The Paleo diet advocates for the consumption of foods that were likely consumed during the Paleolithic era, which emphasizes whole foods like meats, fruits, vegetables and nuts. It excludes grains, legumes, dairy products and refined processed foods. Oats are a type of grain that is processed, so they do not align with the Paleo guidelines.

Is oatmeal high in potassium?

Yes, oatmeal is a good source of potassium. A serving size, which is typically 1/2 cup of uncooked oats, contains about 147 mg of potassium, which is approximately 3% of the daily recommended intake of 4700mg for adults.

Is oatmeal high in iron?

Yes, oatmeal does provide a significant amount of iron. A 1/2 cup of cooked oatmeal provides about 2 mg of iron, which is roughly 10% of the recommended daily intake for men (18mg) and about 25% of that for women (8mg).

Are oats low histamine?

No, oats are not low in histamine. In fact, oats are considered by some to be a high-histamine food, which means they might not be the best choice for people who follow a low histamine diet. However, individual responses can vary, so they may still be tolerated by some individuals with histamine sensitivity. Always listen to your body and consult a healthcare professional if you are unsure.

Does oatmeal increase testosterone?

No, oatmeal is not known to specifically increase testosterone. However, it’s rich in protein and low in carbohydrates, which may help in maintaining overall balanced hormones including testosterone. Remember, a balanced diet is always the key to maintain proper hormonal function.

Does oatmeal contain fat?

Yes, oatmeal does contain a small amount of fat. A serving of a half-cup of uncooked old-fashioned or rolled oats contains about 3 grams of fat, which is about 3% of the recommended daily value of fat. This small amount of fat is healthy and essential for your body’s energy requirements and for the absorption of certain vitamins.

Does oatmeal contain sugar?

Oats themselves do not contain added sugars. The carb content in oatmeal is naturally occurring. However, keep in mind that packaged or instant oatmeal can contain added sugars, so you should check the nutrition label if you are concerned about added sugars in your diet.

Is oatmeal low cholesterol?

Yes, oatmeal is low in cholesterol. In fact, old-fashioned or rolled oats contain no cholesterol. Moreover, oats are known to be heart-healthy and can contribute to lowering your LDL “bad” cholesterol levels without affecting your HDL “good” cholesterol. This is because oats contain beta-glucan, a type of soluble fiber that can reduce the absorption of cholesterol in your bloodstream. It’s recommended that adults get at least 25 to 38 grams of dietary fiber per day.

Does oatmeal contain sodium?

Yes, oatmeal does contain sodium. However, the sodium levels can vary depending on the brand and preparation. In general, a 1/2 cup of uncooked, old-fashioned, rolled oats contains approximately 2 milligrams of sodium. Considering that the recommended daily intake of sodium is less than 2,300 milligrams for healthy adults, oatmeal is considered a low-sodium food.

Does oatmeal contain magnesium?

Yes, oatmeal is a good source of magnesium. A half-cup serving of uncooked, old-fashioned, rolled oats contains approximately 56 mg of magnesium. The recommended daily intake of magnesium for adults is 310-420 mg, so a serving of oatmeal provides about 15-20% of your daily requirement.

Does oatmeal contain vitamin D?

No, oatmeal naturally does not contain vitamin D. However, some oatmeal products may be fortified with additional vitamins, including vitamin D. Always check packaging if you are relying on these for your vitamin D intake.

Does oatmeal contain zinc?

Yes, oatmeal contains zinc. One half-cup serving of uncooked, old-fashioned, rolled oats contains approximately 1.5mg of zinc. The recommended daily value of zinc for adults is 8-11mg, so a serving of oatmeal provides about 13% of your daily requirement.

Does oatmeal contain calcium?

Yes, oatmeal does contain calcium, but in low amounts. A half-cup serving of uncooked, old-fashioned oats provides approximately 21 milligrams of calcium. To put this into perspective, the recommended daily intake of calcium for an average adult is 1,000 milligrams. So a bowl of oatmeal provides around 2% of your daily calcium intake.

Does oatmeal contain lactose?

No, oatmeal itself does not contain lactose. Lactose is a sugar found naturally in dairy products like milk and cheese. However, if oatmeal is prepared with a lactose-containing ingredient such as cow’s milk, it could have lactose. But the oats themselves are lactose-free, making them suitable for those with lactose intolerance.

Is oatmeal high in lysine?

Oatmeal does contain lysine, but it wouldn’t be classified as high in it. A half-cup of uncooked oatmeal provides around 0.3 grams of lysine. The recommended daily intake of lysine for an average adult is about 2.2 grams, so one serving of oatmeal would provide roughly 14% of your daily requirement.

Is oatmeal low oxalate?

No, oatmeal is not low in oxalates. In fact, it contains a moderate amount of oxalates. A 1/2-cup portion of uncooked, old-fashioned oats contains around 5-7 milligrams of oxalates. Oxalates can contribute to the formation of kidney stones in susceptible individuals, so those who are in a low oxalate diet might need to consume oatmeal in moderation.

Does oatmeal contain uric acid?

No, oatmeal does not contain uric acid. Uric acid is a substance that is produced in the body as it breaks down purines in foods. But oatmeal, specifically, does not have uric acid.

Is oatmeal high in acid?

No, oatmeal is not high in acid. Actually, it is often considered a low-acid food. The pH level of oatmeal typically falls around 6.5 to 6.7 which is on the less acidic side. For reference, the pH scale ranges from 0 (most acidic) to 14 (most alkaline).

Does oatmeal contain phosphorus?

Yes, oatmeal is a source of phosphorus. One cup of cooked oatmeal has about 180 mg of phosphorus, which is approximately 25% of the recommended daily intake (700 mg) for an average adult.

Does oatmeal contain purines?

No, oatmeal does not contain purines. Purines are substances found in some foods and drinks. When your body digests purine, it produces uric acid. However, oatmeal is not on the list of high-purine foods.**

** Is oatmeal high in arginine? **

Oatmeal contains a moderate amount of arginine. A cup of cooked old-fashioned oats contains about 650 milligrams of arginine. This amount can vary from brand to brand, but any type of oatmeal does not make for a high-source of this amino acid. For reference, the recommended daily intake of arginine for adults is not fully established, however, some studies suggest an intake of around 4-6 grams per day could be beneficial.

** Does oatmeal contain estrogen? **

No, oatmeal does not contain estrogen, which is a naturally occurring hormone in animals, not plants. However, oats and other whole grains do contain phytoestrogens, specifically lignin, which are plant compounds that can act similarly to estrogen in the body. This quantity can vary from brand to brand, but it’s usually within a safe and healthy range.

** Does oatmeal lower cortisol? **

There’s no direct scientific evidence that oatmeal specifically lowers cortisol levels. However, regular consumption of nutrient-dense, complex carbohydrates like oatmeal may potentially help to stabilize blood sugar levels and consequently reduce stress and maintain balanced cortisol levels. Please note, addressing cortisol levels effectively usually requires a comprehensive approach, not just a change in diet.

** Is oatmeal high in Vitamin K? **

Oatmeal isn’t a significant source of vitamin K. One cup of cooked oatmeal provides only about 0.9 micrograms of Vitamin K, which is less than 1% of the recommended daily value of 90-120 micrograms for adults.

Are oats high in omega-6?

While oats do contain omega-6 fatty acids, they aren’t considered a high source. A half-cup serving of oats contains roughly 54 milligrams of omega-6. This is a very small amount if taken in the context of the daily recommendation, which can range from 11-16 grams per day for adults according to the National Institutes of Health.

Are oats high in Vitamin C?

Oats are not a significant source of Vitamin C. A serving of old-fashioned oats typically contains less than 1 milligram of Vitamin C, which is well under the recommended daily value of 75-90 milligrams for adults as advised by the National Institutes of Health.

Do oats contain tyramine?

No, oats do not contain significant amounts of tyramine. Tyramine is usually found in aged, fermented, or spoiled foods, and oats do not fall into any of those categories.

Are oats good for fertility?

Oats are often incorporated into fertility diets due to their low glycemic index, which can help manage blood sugar levels and promote a healthy hormonal balance. They are also rich in several fertility-friendly nutrients such as B-vitamins and zinc. However, fertility can be affected by many factors, and managing your diet is just one aspect. It is advisable to consult your healthcare provider for personalized advice on fertility.

Are oats kosher?

Yes, oats in their natural form without any additions like sugar or flavoring are considered kosher under Jewish dietary laws. In kosher dietary guidelines, oats are considered pareve, which means it is neither meat nor dairy. As long as it is prepared in accordance with kosher rules and does not come into contact with non-kosher ingredients or utensils, oats can be consumed by individuals observing kosher dietary laws. However, for processed oats such as oatmeal, it is important to look for a product that has a kosher certification on the packaging because processing methods or additives may not be kosher compliant.

Is oatmeal halal?

Yes, oatmeal is typically considered halal in its pure, unprocessed form. It’s a plant-based food, which doesn’t conflict with Islamic dietary laws. However, it’s always important to consider the way it’s prepared and what it’s cooked with. For instance, it’s not halal if it’s been cooked with alcohol or in the same pan as non-halal meat.

Can you eat oatmeal on the Atkins diet?

Atkins diet focuses on low carbohydrate intake, especially in the initial phase. A serving of plain oatmeal (half a cup of dry rolled oats) contains 27 grams of carbohydrates, which is higher than what is typically allowed during the initial stages of the Atkins diet. However in the later stages of the Atkins diet, oatmeal can be incorporated in moderate amounts. Remember to keep a track of the total daily carbohydrate intake. The recommended daily value of total carbohydrates for a standard 2000 calorie diet is around 300g.

Does oatmeal contain lectins?

Yes, oatmeal does contain lectins. Lectins are proteins that bind to cell membranes. They can be found in many foods, but are especially high in legumes and whole grains. Cooking oats can reduce the lectins by about 50-60%. The exact quantity can vary, but it is not typically a cause for concern in a balanced diet. If you have a specific concern about lectins, you should consult with your healthcare provider.

Can you eat oatmeal on the Mediterranean diet?

Yes, oatmeal is an integral part of the Mediterranean diet. This diet emphasizes whole grains, fruits, vegetables, and healthy fats, all of which are nutritional components found in oatmeal. As a whole grain, oatmeal provides around 4 grams of fiber and 5 grams of protein per 1/2 cup serving (uncooked), helping to contribute to the recommended daily value of 25-30 grams of fiber and 46-56 grams of protein.

Is oatmeal Whole30 compliant?

No, oatmeal is not Whole30 compliant. The Whole30 diet cuts out grains of all types, including whole grains like oats. This is because the diet is designed to help you identify potential food sensitivities and oats are a common allergen.

Is oatmeal vegetarian?

Yes, oatmeal is vegetarian. It is simply made from whole grain oats, which are plant-based. However, depending on the preparation, non-vegetarian ingredients can be added. For instance, if prepared with milk from an animal, it wouldn’t be suitable for vegans or those following a strict plant-based diet. But prepared with water or plant-based milk, oatmeal is both vegetarian and vegan.