Nutrients in Oats (porridge)
In one serving: 1 cup cooked
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Zinc | 2.3 mg NIH | 29% | 21% |
| Selenium | 13 mcg NIH | 24% | 24% |
| Magnesium | 63 mg | 20% | 16% |
| Copper | 170 mcg | 19% | 19% |
| Vitamin B1 (thiamin) | 0.18 mg NIH | 16% | 15% |
| Vitamin B5 (pantothenic acid) | 0.7 mg NIH | 14% | 14% |
| Iron | 2.1 mg | 12% | 26% |
| Vitamin B9 (folate / folic acid) | 14 mcg DFE | 3.5% | 3.5% |
| Vitamin B7 (biotin) | 0.2 mcg NIH | 0.7% | 0.7% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Oat porridge with milk, banana and almonds
- Oat porridge with tahini, dates and an orange
- Oats with yogurt, strawberries and walnuts
- Yogurt with strawberries, oats and almonds
- Oats with milk, dates and pistachios
- Yogurt with pineapple, oats and sunflower seeds
- Porridge with milk, dried apricots and walnuts
- Oatmeal with peanut butter, banana and milk
- Dates and laban, then oat soup with chicken
- Cheese sandwich, yogurt with oats and strawberries
- Oats with milk, banana and cashews
- Papaya with yogurt and oats
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)