Calcium content of oatmeal
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Calcium Content in Oatmeal: Nutritional Values and Variability
Typical Calcium Levels in Oatmeal and Oat Products
Oatmeal and oat grains generally contain moderate amounts of calcium. Most studies report calcium content in oats ranging from about 30 mg to 191 mg per 100 grams, depending on the variety, processing method, and whether the measurement is for whole grain, groats, or processed oatmeal 123467. For example, rolled oats have been found to contain approximately 60 mg of calcium per 100 grams , while other oat products can range from about 31 mg to 113 mg per 100 grams . Some studies on different oat genotypes and varieties report calcium levels in the grain between 44 mg and 191 mg per 100 grams 3467.
Factors Affecting Calcium Content in Oats
The calcium content in oats can vary due to several factors:
- Genetic Variation: Different oat genotypes and varieties show significant differences in calcium content, with some varieties consistently higher than others 367.
- Processing Methods: The way oats are processed (such as flaking, extrusion, or instantizing) can influence the final calcium content in the product. For example, instant oat bran flakes tend to have higher mineral concentrations than extruded oat and corn crisps .
- Grain vs. Husk: The calcium content is generally higher in the husk than in the grain itself, but the edible portion (the grain) is what is typically consumed in oatmeal .
Calcium Bioavailability and Absorption from Oatmeal
While oats contain a moderate amount of calcium, the bioavailability of this mineral can be affected by the presence of phytates, which are natural compounds in oats that can bind calcium and reduce its absorption in the human body 458. Studies have shown that only about 18% to 40% of the calcium in oat products is released and potentially available for absorption during digestion . The presence of phytate in oatmeal can further limit calcium absorption, although the actual impact may depend on the overall diet and calcium intake 58.
Oatmeal in Food Products and Dietary Contribution
Oatmeal is sometimes used as an ingredient in other foods, such as cookies, to boost calcium content. For example, cookies made with a 5% substitution of oatmeal showed an increase in calcium content compared to those without oatmeal . However, the overall contribution of oatmeal to daily calcium intake is moderate compared to dairy products or other high-calcium foods.
Conclusion
Oatmeal provides a moderate amount of calcium, typically ranging from 30 mg to 191 mg per 100 grams, depending on the variety and processing method 123467. While oats can contribute to daily calcium intake, the presence of phytates may reduce the amount of calcium that is actually absorbed by the body 2458. Including oatmeal as part of a balanced diet can help support overall mineral intake, but it should not be relied upon as the sole source of calcium.
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