Oil, oat
FDC 173576tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 30 · +8 vs Fats & oils medianOat oil posts a 30 of 100 Nutrient Density Score, a Low band, ranking 15 of 60 within Fats & oils, driven by an excellent 96% DV of vitamin E per serving, one of the highest single figures in this batch.
Pressed from oat grain, it is used the way any cooking oil is, drizzled over finished dishes or worked into dressings and light sauteing, and one tablespoon (14g) is pure fat with no protein, carbohydrate, or sodium recorded. It is high in saturated fat at 19.6 g per 100 g, so portion control matters more here than with lighter oils.
See how this score is calculated, build a plate around oil, oat, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 884 kcal | 44% |
| Total fat | 100 g | 128% |
| Saturated fat | 20 g | 98% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 14 mg | 96% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 2.7 g | 14% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2 mg | 13% |
Source: USDA FoodData Central · Public domain
FDC 173576Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oil, poppyseedDensity 31 vs 30Oil, peanut, salad or cookingDensity 33 vs 30Oil, olive, salad or cookingDensity 34 vs 30Original analysis by NutriVerdict
In the kitchen and how to use it
Oat oil is a pressed specialty oil extracted from oat grain, with a light, faintly nutty and oat-like flavor that suits it to finishing dishes rather than high-heat frying. It works well drizzled over roasted vegetables, whisked into a vinaigrette, or stirred into oatmeal or baked oat bars where its flavor echoes the grain itself, and it can substitute for other neutral or nutty oils in baking recipes that call for melted fat.
Store it in a cool, dark cupboard or the refrigerator in a tightly sealed bottle, since like most plant oils it can turn rancid with prolonged exposure to light, heat, and air; a faint sour or crayon-like smell is the signal to discard it. At 884 calories per 100 grams and 100 percent fat by weight, it is used by the tablespoon, 14 grams, rather than by the cup, and that single tablespoon carries 96 percent DV of vitamin E per 100 grams, among the higher concentrations of any oil, while contributing no sodium and no sugar to a dish.
Frequently asked questions about oil, oat
How many calories are in oat oil?
Oat oil has 884 calories per 100 grams, typical for a pure fat, with a tablespoon serving weighing 14 grams.
Is oat oil a good source of vitamin E?
Yes, it provides 96 percent DV of vitamin E per 100 grams, a notably high concentration.
How is oat oil best used?
It suits drizzling over roasted vegetables, whisking into vinaigrettes, or stirring into baked oat recipes rather than high-heat frying.