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When doing research for this image I was very surprised to learn about the high protein content of oats.
The common oat (Avena sativa) is a species of cereal grain grown for its seed, which is known by the same name (usually in the plural, unlike other grains). While oats are suitable for human consumption as oatmeal and rolled oats, one of the most common uses is as livestock feed.
Oats have numerous uses in food; most commonly, they are rolled or crushed into oatmeal, or ground into fine oat flour. Oatmeal is chiefly eaten as porridge, but may also be used in a variety of baked goods, such as oatcakes, oatmeal cookies, and oat bread. Oats are also an ingredient in many cold cereals, in particular muesli and granola. Oats may also be consumed raw, and cookies with raw oats are becoming popular.
ProteinOats Nutritional value per 100 g (3.5 oz)
Energy 1,628 kJ (389 kcal)
Carbohydrates 66.3 g
- Dietary fibre 10.6 g
Fat 6.9 g
Protein 16.9 g
Thiamine (vit. B1) 0.763 mg (66%)
Riboflavin (vit. B2) 0.139 mg (12%)
Niacin (vit. B3) 0.961 mg (6%)
Pantothenic acid (B5) 1.349 mg (27%)
Folate (vit. B9) 56 μg (14%)
Calcium 54 mg (5%)
Iron 5 mg (38%)
Magnesium 177 mg (50%)
Manganese 4.9 mg (233%)
Phosphorus 523 mg (75%)
Potassium 429 mg (9%)
Zinc 4 mg (42%)
β-glucan (soluble fibre) 4 g
Percentages are roughly approximated
using US recommendations for adults.
Source: USDA Nutrient Database
Oats are the only cereal containing a globulin or legume-like protein, avenalin, as the major (80%) storage protein. Globulins are characterised by solubility in dilute saline. The more typical cereal proteins, such as gluten and zein, are prolamines (prolamins). The minor protein of oat is a prolamine, avenin.
Oat protein is nearly equivalent in quality to soy protein, which World Health Organization research has shown to be equal to meat, milk, and egg protein. The protein content of the hull-less oat kernel (groat) ranges from 12 to 24%, the highest among cereals.
September 29th, 2013
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