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rolled, dry
389
Calories
17g
Protein
7g
Fat
66g
Carbs
10.6g
Fiber
0g
Sugar
2mg
Sodium
1.2g
Sat Fat
156
Calories
6.8g
Protein
2.8g
Fat
26.4g
Carbs
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Low GI foods provide sustained energy and are ideal for meals throughout the day.
Overview
High fiber, slow-digesting carb source. Keeps you full for hours. Great for cutting breakfasts.
Meal Timing
Classic breakfast food. Cook with protein powder or egg whites for a high-protein meal.
Protein
Oats has decent protein for a grain (17g/100g dry) plus exceptional fiber.
Oats works well in a calorie deficit. Good macro ratios support your cut.
Oats supports a calorie surplus. Calorie-dense, making it easy to hit your targets.
Calorie Context
Per half cup dry, oats provide 156 cal with excellent fiber. One of the most filling grains.
Comparison
More fiber than rice (10.6g vs 0.4g per 100g dry). Slower digesting. Better for sustained energy.
Oats has 389 calories per 100g. A typical serving (1/2 cup dry (40g), 40g) contains 156 calories.
Yes, Oats is cutting-friendly. Oats provides 17g protein per 100g, which helps with satiety during a calorie deficit.
Yes, Oats works well during a bulk. With 17g protein per 100g, Oats has decent protein for a grain (17g/100g dry) plus exceptional fiber.
Oats has a glycemic index of 55, which is classified as Low. Low GI foods provide sustained energy and are ideal for meals throughout the day.
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