Oats are the signature source of beta-glucan, a soluble fiber with enough cholesterol-lowering evidence behind it to earn an FDA-approved heart health claim.
Meat & Poultry
Chicken Breast
165 kcal31 g protein
FOOD PROFILE
Oats
389kcalCalories
16.9gProtein
66.3gCarbs
6.9gFat
10.6gFiber
What the research says
Carbohydrate Quality and Human Health: Dietary Fibre Meta-Analysis
Each 8 g/day increase in dietary fiber was associated with a 5–27% reduction in deaths from heart disease, stroke, type 2 diabetes and colorectal cancer.
Read the study →Cholesterol-Lowering Effects of Oat β-Glucan: A Meta-Analysis
Three grams a day of oat beta-glucan — about a bowl of porridge — lowered LDL cholesterol by 0.25 mmol/L on average.
Read the study →
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
389
| Total Fat | 6.9 g |
|---|---|
| Saturated Fat | 1.2 g |
| Sodium | 2 mg |
| Potassium | 429 mg |
| Total Carbohydrate | 66.3 g |
| Dietary Fiber | 10.6 g |
| Total Sugars | 1 g |
| Protein | 16.9 g |
Manganese, phosphorus, magnesium, beta-glucan fiber
Glycemic index: 55
Source: USDA FoodData Central (approx.)