What are the Nutritional Facts about Quick Oats?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Quick oats are a healthy, whole-grain breakfast option rich in fiber, protein, and minerals. Learn quick oats nutrition facts and health benefits.
Introduction
Quick oats are a popular form of oats that cook faster than regular oats. They are whole grains packed with fiber, plant-based protein, vitamins, and minerals. Quick oats help with heart health, digestion, blood sugar control, and weight management, making them an easy and nutritious breakfast choice.
Nutritional Value of Cooked Quick Oats (100g – prepared with water)
| Nutrient | Amount |
|---|---|
| Calories | 70 kcal |
| Carbohydrates | 12.5 g |
| Protein | 2.5 g |
| Total Fat | 1.5 g |
| Saturated Fat | 0.3 g |
| Dietary Fibre | 1.8 g |
| Beta-Glucan (Soluble Fibre) | ~0.8 g |
| Iron | 1.4 mg |
| Magnesium | 27 mg |
| Phosphorus | 78 mg |
| Potassium | 62 mg |
Key Nutrients in Quick Oats
1. Soluble Fibre (Beta-Glucan)
- Lowers LDL (bad) cholesterol
- Helps regulate blood sugar
- Promotes fullness and aids weight management
2. Plant-Based Protein
- Supports muscle repair and growth
- Helps you feel full
- Good for vegetarians
3. Minerals (Iron, Magnesium, Phosphorus)
- Iron: Supports red blood cell production
- Magnesium: Supports nerve and muscle function
- Phosphorus: Helps maintain strong bones
4. Antioxidants
- Reduce inflammation
- Support heart health
- Protect cells from damage
Health Benefits of Eating Quick Oats
- ❤️ Promotes heart health
- ⚖️ Aids in weight management
- 🩸 Helps control blood sugar
- 🌿 Improves digestion
- ⚡ Provides sustained energy
Are Quick Oats Good for Weight Loss?
Yes. Quick oats are excellent for weight loss because:
- High in soluble fibre
- Help you feel full for longer
- Low in calories when cooked with water
Who Should Be Careful with Quick Oats?
- People with gluten sensitivity (use certified gluten-free oats)
- Those with digestive issues may start with smaller portions
Healthy Ways to Eat Quick Oats
- Cooked with water or low-fat milk
- Add fruits, nuts, and seeds
- Flavour with cinnamon or cardamom
- Avoid instant flavoured oats with added sugar
Conclusion
Quick oats are a nutrient-rich, whole-grain breakfast option packed with fibre, protein, and minerals. Including quick oats in your daily diet supports heart health, digestion, blood sugar control, and weight management.