Oats: here’s what they contain

It’s no secret that Overnight Oats always contain oats and thus are the perfect foundation for a healthy diet. Firstly, oats are a nutritionally valuable grain and secondly, they are a true “whole grain” product. This means, that all the contents actually end up on your plate, in contrast to for example wheat flour, where many of the nutrients get lost during processing. Oats contain biologically valuable protein, unsaturated fatty acids, complex carbohydrates and many dietary fibers as well as a high amount of vitamins and minerals.


A heart for oats, the base ingredient for our healthy and tasty Overnight Oats.

In the following text, we are going to have a closer look at the ingredients of oats and where exactly the 368 kcal per 100 grams come from.


  • With 13.5 grams per 100 grams, oats have a much higher concentration of protein than most other wheats. Nearly 6 grams of these are made up from essential amino acids, which the human body cannot produce on its own.
  • All eight essential amino acids are present.
  • The biologic value is 60, which is high for purely vegetarian products.
  • With the addition of milk, the value rises to above 100, meaning that all essential amino acids are taken in in an appropriate quantity and ratio.

Fatty acids

  • The total fat content is 7.0 grams per 100 grams. While this does sound like a good bit, there’s no need to panic: these fatty acids are nutritionally valuable.
  • About ¾ (5.3 grams) of fatty acids are unsaturated fatty acids, 2.5 grams of these even polyunsaturated (linoleic acid) and 2.8 unsaturated (oleic acid).
  • Unsaturated fatty acids are presumed to have preventive properties with regard to cardiovascular diseases.


  • Oats contain 58.7 grams of carbohydrates per 100 grams. On paper, this seems pretty high, but again: don’t panic. Carbohydrates vastly differ in their properties.
  • Oats contain mostly starch as a complex/long-chained carbohydrate.
  • Other complex polysaccharides such as beta-glucan and cellulose are indigestible and thus serve as fibers.
  • The sugar content is below 1.2g, the glycemic index is 40.


  • 10 grams per 100 grams are fibers.
  • Water-soluble and insoluble fibers are present in close to equal quantities.
  • The soluble fiber oat-beta-glucan has well-known cholesterol-lowering properties.
  • The high percentage of fibers enables oats to be long-term satiating.


  • Oats are rich in B- and K-vitamins as well as folic acid.
  • They have the highest content of vitamin B1 of all grains (often twice as much).

Minerals and trace elements

  • Oats are a good source of calcium and iron.
  • They also contain a lot of: magnesium, phosphorous, zinc, copper and manganese.


  • While not being completely gluten-free, oats still contain a lot less gluten than most other grains like wheat.

And, last but not least, a nutritional contents table. Source: Souci/Fachmann/Kraut 2008: Die Zusammensetzung der Lebensmittel, Nährwert-Tabellen.

Calories 368 kcal
Protein 13,5 g
Carbohydrates 58,7 g
 – sugars < 1,2 g
Total fat 7,0 g
 . saturated fat 1,24 g
 . unsaturated fat 5,34 g
    . oleic acid 2,77 g
    . linoleic acid 2,46 g
Fibers 10,0 g
Sodium 6,8 mg
Vitamin B1 0,59 mg
Vitamin B2 0,15 mg
Vitamin B5 1,1 mg
Vitamin B6 0,16 mg
Folic acid 0,087 mg
Vitamin E 1,5 mg
Vitamin H 0,02 mg
Vitamin K 0,063 mg
Iron 5,8 mg
Zinc 4,3 mg
Magnesium 130 mg
Phosphorous 430 mg
Calcium 43 mg

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