How many calories are in one cup of oats?

Oats have 607 calories per cup or 389 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

How much protein is in one cup of oats?

An excellent source of protein, a single cup of Oats contains 53% of recommended daily values or 26.3 grams of protein. However, the protein in oats is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in oats?

Oats are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin and pantothenic acid. It also contains significant amounts of riboflavin and Vitamin B6.

Does oats contain omega 3 fatty acids?

Oats are a source of healthy omega-3 fatty acids, containing a total of 0.17 grams for every cup. It contains significant amounts of alpha linoleic acid.

What's similar to oats in cooking?

Wheat germ and whole wheat flour are similar to, or commonly paired with oats in cooking and recipes.

Food with Nutrition Similar to Oats

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Summary
Similar nuts
Similar plants
Similar baked

Oats source

Similar to Oats

A common and very nutrient dense grain, oats are an excellent source of dietary fiber, protein, iron, potassium and thiamin. It is also a good source of calcium. One cup of oats contains about 607 calories.

Many foods are similar nutritionally to oats, including granola, mung bean, dijon mustard and pecan.

We compared the key nutrients in oats (calcium, dietary fiber, protein, iron, potassium and thiamin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Granola, Mung Bean, , Pecan, Walnut, Soy Flour, Lentils, Cashews, Chickpeas, Hazelnut, Black Beans, Peanut Flour, Pine Nut, White Beans

plants and vegetables: Dijon Mustard, Lima Beans, Peas, Edamame

baked goods: Whole Wheat Bread, English Muffin

The details of the top 20 foods most nutritionally similar to oats are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to oats. Granola, mung bean, , pecan and walnut are all high in calcium, dietary fiber, protein, iron, potassium and or thiamin.

Granola

Similarity: > 95%

Granola is high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin C, Vitamin E and riboflavin than oats.

For 100 grams of oats and granola:

Oats (5/8 cup)		Granola (7/8 cup)
54	calcium (MG)	76
11	dietary fiber (G)	8.9
17	protein (G)	14
4.7	iron (MG)	4
429	potassium (MG)	539
0.76	thiamin (MG)	0.55

However, oats does contain more pantothenic acid than granola by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	489
0	sugar (G)	20
1.2	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0	Vitamin E (MG)	11
0.14	riboflavin (MG)	0.35
0.96	niacin (MG)	2.7
1.3	pantothenic acid (MG)	0.75
0.12	Vitamin B6 (MG)	0.37
56	folate (UG)	84

0.98 | 0.98 | 7.62 Complete Comparison:
Granola vs. Oats

Mung Bean

Similarity: > 95%

Mung bean is high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Moreover, mung bean contains more Vitamin C, Vitamin A, Vitamin E and riboflavin than oats.

For 100 grams of oats and mung bean:

Oats (5/8 cup)		Mung Bean (1/2 cup)
54	calcium (MG)	132
11	dietary fiber (G)	16
17	protein (G)	24
4.7	iron (MG)	6.7
429	potassium (MG)	1246
0.76	thiamin (MG)	0.62

However, oats

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	347
0	sugar (G)	6.6
1.2	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
0	Vitamin A (UG)	6
0	Vitamin E (MG)	0.51
0.14	riboflavin (MG)	0.23
0.96	niacin (MG)	2.3
1.3	pantothenic acid (MG)	1.9
0.12	Vitamin B6 (MG)	0.38
56	folate (UG)	625

0.979 | 0.979 | 7.63 Complete Comparison:
Mung Bean vs. Oats

Similarity: > 95%

is high in many of the same nutrients as oats, including dietary fiber, protein, iron and potassium. Moreover, contains more Vitamin A, Vitamin E, niacin and Vitamin B6 than oats.

For 100 grams of oats and :

Oats (5/8 cup)		(5/8 cup)
54	calcium (MG)	7
11	dietary fiber (G)	7.3
17	protein (G)	9.4
4.7	iron (MG)	2.7
429	potassium (MG)	287
0.76	thiamin (MG)	0.39

A higher water content, is less nutritionally dense than oats. Oats does contain more calcium, pantothenic acid and folate than by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	365
0	sugar (G)	0.64
1.2	saturated fat (G)	0.67
0	Vitamin A (UG)	11
0	Vitamin E (MG)	0.49
0.14	riboflavin (MG)	0.2
0.96	niacin (MG)	3.6
1.3	pantothenic acid (MG)	0.42
0.12	Vitamin B6 (MG)	0.62
56	folate (UG)	19

0.974 | 0.974 | 0 Complete Comparison:
vs. Oats

Pecan

Similarity: > 95%

Pecan is high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Also, pecan contains more Vitamin C, Vitamin E and Vitamin B6 than oats.

For 100 grams of oats and pecan:

Oats (5/8 cup)		Pecan (7/8 cup)
54	calcium (MG)	70
11	dietary fiber (G)	9.6
17	protein (G)	9.2
4.7	iron (MG)	2.5
429	potassium (MG)	410
0.76	thiamin (MG)	0.66

However, oats does contain more pantothenic acid and folate than pecan by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	691
0	sugar (G)	4
1.2	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
0	Vitamin E (MG)	1.4
0.14	riboflavin (MG)	0.13
0.96	niacin (MG)	1.2
1.3	pantothenic acid (MG)	0.86
0.12	Vitamin B6 (MG)	0.21
56	folate (UG)	22

0.971 | 0.971 | 6.12 Complete Comparison:
Pecan vs. Oats

Walnut

Similarity: > 95%

Walnut is high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Also, walnut contains more Vitamin C, Vitamin E and Vitamin B6 than oats.

For 100 grams of oats and walnut:

Oats (5/8 cup)		Walnut (7/8 cup)
54	calcium (MG)	98
11	dietary fiber (G)	6.7
17	protein (G)	15
4.7	iron (MG)	2.9
429	potassium (MG)	441
0.76	thiamin (MG)	0.34

However, oats does contain more thiamin and pantothenic acid than walnut by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	654
0	sugar (G)	2.6
1.2	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.7
0.14	riboflavin (MG)	0.15
0.96	niacin (MG)	1.1
1.3	pantothenic acid (MG)	0.57
0.12	Vitamin B6 (MG)	0.54
56	folate (UG)	98

0.957 | 0.957 | 6.28 Complete Comparison:
Walnut vs. Oats

Soy Flour

Similarity: > 95%

Soy flour is high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Moreover, soy flour contains more Vitamin E, riboflavin, niacin and Vitamin B6 than oats.

For 100 grams of oats and soy flour:

Oats (5/8 cup)		Soy Flour (1.25 cup)
54	calcium (MG)	285
11	dietary fiber (G)	16
17	protein (G)	50
4.7	iron (MG)	8.2
429	potassium (MG)	2090
0.76	thiamin (MG)	1.1

However, oats

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	372
0	sugar (G)	9.3
1.2	saturated fat (G)	1.3
0	Vitamin A (UG)	2
0	Vitamin E (MG)	0.55
0.14	riboflavin (MG)	0.28
0.96	niacin (MG)	3
1.3	pantothenic acid (MG)	1.6
0.12	Vitamin B6 (MG)	1.1
56	folate (UG)	289

0.954 | 0.954 | 11.51 Complete Comparison:
Soy Flour vs. Oats

Lentils

Similarity: > 95%

Lentils are high in many of the same nutrients as oats, including dietary fiber, protein, iron and potassium. Also, lentils contains more Vitamin C and folate than oats.

For 100 grams of oats and lentils:

Oats (5/8 cup)		Lentils (1/2 cup)
54	calcium (MG)	19
11	dietary fiber (G)	7.9
17	protein (G)	9
4.7	iron (MG)	3.3
429	potassium (MG)	369
0.76	thiamin (MG)	0.17

A higher water content, lentils is less nutritionally dense than oats. Oats does contain more calcium, thiamin and pantothenic acid than lentils by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	116
0	sugar (G)	1.8
1.2	saturated fat (G)	0.05
0	Vitamin C (MG)	1.5
0	Vitamin E (MG)	0.11
0.14	riboflavin (MG)	0.07
0.96	niacin (MG)	1.1
1.3	pantothenic acid (MG)	0.64
0.12	Vitamin B6 (MG)	0.18
56	folate (UG)	181

0.953 | 0.953 | 2.92 Complete Comparison:
Lentils vs. Oats

Cashews

Similarity: > 95%

Cashews are high in many of the same nutrients as oats, including dietary fiber, protein, iron and potassium. Also, cashews contains more Vitamin E and Vitamin B6 than oats.

For 100 grams of oats and cashews:

Oats (5/8 cup)		Cashews (3.5 ounces)
54	calcium (MG)	37
11	dietary fiber (G)	3.3
17	protein (G)	18
4.7	iron (MG)	6.7
429	potassium (MG)	660
0.76	thiamin (MG)	0.42

However, oats does contain more calcium, riboflavin, pantothenic acid and folate than cashews by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	553
0	sugar (G)	5.9
1.2	saturated fat (G)	7.8
0	Vitamin C (MG)	0.5
0	Vitamin E (MG)	0.9
0.14	riboflavin (MG)	0.06
0.96	niacin (MG)	1.1
1.3	pantothenic acid (MG)	0.86
0.12	Vitamin B6 (MG)	0.42
56	folate (UG)	25

0.952 | 0.952 | 7.58 Complete Comparison:
Cashews vs. Oats

Chickpeas

Similarity: > 95%

Chickpeas are high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Also, chickpeas contains more Vitamin C and folate than oats.

For 100 grams of oats and chickpeas:

Oats (5/8 cup)		Chickpeas (5/8 cup)
54	calcium (MG)	49
11	dietary fiber (G)	7.6
17	protein (G)	8.9
4.7	iron (MG)	2.9
429	potassium (MG)	291
0.76	thiamin (MG)	0.12

However, oats does contain more thiamin, riboflavin and pantothenic acid than chickpeas by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	164
0	sugar (G)	4.8
1.2	saturated fat (G)	0.27
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.35
0.14	riboflavin (MG)	0.06
0.96	niacin (MG)	0.53
1.3	pantothenic acid (MG)	0.29
0.12	Vitamin B6 (MG)	0.14
56	folate (UG)	172

0.951 | 0.951 | 3.16 Complete Comparison:
Chickpeas vs. Oats

Hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin C, Vitamin E and niacin than oats.

For 100 grams of oats and hazelnut:

Oats (5/8 cup)		Hazelnut (3.5 ounces)
54	calcium (MG)	123
11	dietary fiber (G)	9.4
17	protein (G)	15
4.7	iron (MG)	4.4
429	potassium (MG)	755
0.76	thiamin (MG)	0.34

However, oats does contain more thiamin and pantothenic acid than hazelnut by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	646
0	sugar (G)	4.9
1.2	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0	Vitamin E (MG)	15
0.14	riboflavin (MG)	0.12
0.96	niacin (MG)	2.1
1.3	pantothenic acid (MG)	0.92
0.12	Vitamin B6 (MG)	0.62
56	folate (UG)	88

0.951 | 0.951 | 7.63 Complete Comparison:
Hazelnut vs. Oats

Black Beans

Similarity: > 95%

Black beans are also high in dietary fiber and potassium. Also, black beans contains more Vitamin C and Vitamin E than oats.

For 100 grams of oats and black beans:

Oats (5/8 cup)		Black Beans (about 3/8 cup)
54	calcium (MG)	35
11	dietary fiber (G)	6.9
17	protein (G)	6
4.7	iron (MG)	1.9
429	potassium (MG)	308
0.76	thiamin (MG)	0.14

A higher water content, black beans is less nutritionally dense than oats. Oats does contain more protein, calcium and iron than black beans by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	91
0	sugar (G)	0.23
1.2	saturated fat (G)	0.08
0	Vitamin C (MG)	2.7
0	Vitamin E (MG)	0.62
0.14	riboflavin (MG)	0.12
0.96	niacin (MG)	0.62
1.3	pantothenic acid (MG)	0.18
0.12	Vitamin B6 (MG)	0.06
56	folate (UG)	61

0.95 | 0.95 | 1.89 Complete Comparison:
Black Beans vs. Oats

Peanut Flour

Similarity: > 95%

Peanut flour is high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Moreover, peanut flour contains more riboflavin, niacin, pantothenic acid and Vitamin B6 than oats.

For 100 grams of oats and peanut flour:

Oats (5/8 cup)		Peanut Flour (1.75 cup)
54	calcium (MG)	140
11	dietary fiber (G)	16
17	protein (G)	52
4.7	iron (MG)	2.1
429	potassium (MG)	1290
0.76	thiamin (MG)	0.7

However, oats does contain more than peanut flour by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	327
0	sugar (G)	8.2
1.2	saturated fat (G)	0.06
0	Vitamin E (MG)	0.05
0.14	riboflavin (MG)	0.48
0.96	niacin (MG)	27
1.3	pantothenic acid (MG)	2.7
0.12	Vitamin B6 (MG)	0.5
56	folate (UG)	248

0.949 | 0.949 | 10.16 Complete Comparison:
Peanut Flour vs. Oats

Pine Nut

Similarity: > 95%

Pine nut is high in many of the same nutrients as oats, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin C, Vitamin E and riboflavin than oats.

For 100 grams of oats and pine nut:

Oats (5/8 cup)		Pine Nut (3/4 cup)
54	calcium (MG)	16
11	dietary fiber (G)	3.7
17	protein (G)	14
4.7	iron (MG)	5.5
429	potassium (MG)	597
0.76	thiamin (MG)	0.36

However, oats does contain more calcium and pantothenic acid than pine nut by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	673
0	sugar (G)	3.6
1.2	saturated fat (G)	4.9
0	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
0	Vitamin E (MG)	9.3
0.14	riboflavin (MG)	0.23
0.96	niacin (MG)	4.4
1.3	pantothenic acid (MG)	0.31
0.12	Vitamin B6 (MG)	0.09
56	folate (UG)	34

0.948 | 0.948 | 8.15 Complete Comparison:
Pine Nut vs. Oats

White Beans

Similarity: > 95%

White beans are high in many of the same nutrients as oats, including dietary fiber, calcium, iron and potassium. Also, white beans contains more Vitamin E than oats.

For 100 grams of oats and white beans:

Oats (5/8 cup)		White Beans (3/8 cup)
54	calcium (MG)	73
11	dietary fiber (G)	4.8
17	protein (G)	7.3
4.7	iron (MG)	3
429	potassium (MG)	454
0.76	thiamin (MG)	0.1

A higher water content, white beans is less nutritionally dense than oats. Oats does contain more protein, thiamin, riboflavin and niacin than white beans by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	114
0	sugar (G)	0.29
1.2	saturated fat (G)	0.07
0	Vitamin E (MG)	0.79
0.14	riboflavin (MG)	0.04
0.96	niacin (MG)	0.11
1.3	pantothenic acid (MG)	0.19
0.12	Vitamin B6 (MG)	0.08
56	folate (UG)	65

0.947 | 0.947 | 2.14 Complete Comparison:
White Beans vs. Oats

plants and vegetables

Several plants and vegetables offer similar nutrients to oats including dijon mustard, lima beans, peas and edamame.

Dijon Mustard

Similarity: > 95%

Dijon mustard is high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, riboflavin and niacin than oats.

For 100 grams of oats and dijon mustard:

Oats (5/8 cup)		Dijon Mustard (50 tsps)
54	calcium (MG)	266
11	dietary fiber (G)	12
17	protein (G)	26
4.7	iron (MG)	9.2
429	potassium (MG)	738
0.76	thiamin (MG)	0.81

However, oats does contain more pantothenic acid than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	508
0	sugar (G)	6.8
1.2	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0	Vitamin E (MG)	5.1
0.14	riboflavin (MG)	0.26
0.96	niacin (MG)	4.7
1.3	pantothenic acid (MG)	0.81
0.12	Vitamin B6 (MG)	0.4
56	folate (UG)	162

0.976 | 0.976 | 10.48 Complete Comparison:
Dijon Mustard vs. Oats

Lima Beans

Similarity: > 95%

Lima beans are also high in dietary fiber, iron and potassium. Also, lima beans contains more Vitamin C, Vitamin A and Vitamin B6 than oats.

For 100 grams of oats and lima beans:

Oats (5/8 cup)		Lima Beans (5/8 cup)
54	calcium (MG)	34
11	dietary fiber (G)	4.9
17	protein (G)	6.8
4.7	iron (MG)	3.1
429	potassium (MG)	467
0.76	thiamin (MG)	0.22

However, oats does contain more protein, calcium, thiamin and pantothenic acid than lima beans by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	113
0	sugar (G)	1.5
1.2	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0	Vitamin E (MG)	0.32
0.14	riboflavin (MG)	0.1
0.96	niacin (MG)	1.5
1.3	pantothenic acid (MG)	0.25
0.12	Vitamin B6 (MG)	0.2
56	folate (UG)	34

0.963 | 0.963 | 3.18 Complete Comparison:
Lima Beans vs. Oats

Peas

Similarity: > 95%

Peas are also high in dietary fiber and potassium. Also, peas contains more Vitamin C, Vitamin A and niacin than oats.

For 100 grams of oats and peas:

Oats (5/8 cup)		Peas (3/4 cup)
54	calcium (MG)	25
11	dietary fiber (G)	5.7
17	protein (G)	5.4
4.7	iron (MG)	1.5
429	potassium (MG)	244
0.76	thiamin (MG)	0.27

However, oats does contain more protein, calcium and iron than peas by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	81
0	sugar (G)	5.7
1.2	saturated fat (G)	0.07
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
0	Vitamin E (MG)	0.13
0.14	riboflavin (MG)	0.13
0.96	niacin (MG)	2.1
1.3	pantothenic acid (MG)	0.1
0.12	Vitamin B6 (MG)	0.17
56	folate (UG)	65

0.958 | 0.958 | 3.03 Complete Comparison:
Peas vs. Oats

Edamame

Similarity: > 95%

Edamame is high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Moreover, edamame contains more Vitamin C, Vitamin A, Vitamin E and folate than oats.

For 100 grams of oats and edamame:

Oats (5/8 cup)		Edamame (5/8 cup)
54	calcium (MG)	63
11	dietary fiber (G)	5.2
17	protein (G)	12
4.7	iron (MG)	2.3
429	potassium (MG)	436
0.76	thiamin (MG)	0.2

However, oats does contain more thiamin and pantothenic acid than edamame by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	121
0	sugar (G)	2.2
1.2	saturated fat (G)	0.62
0	trans fat (G)	0.01
0	Vitamin C (MG)	6.1
0	Vitamin A (UG)	15
0	Vitamin E (MG)	0.68
0.14	riboflavin (MG)	0.16
0.96	niacin (MG)	0.92
1.3	pantothenic acid (MG)	0.4
0.12	Vitamin B6 (MG)	0.1
56	folate (UG)	311

0.955 | 0.955 | 3.97 Complete Comparison:
Edamame vs. Oats

baked goods

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more Vitamin E, niacin and Vitamin B6 than oats.

For 100 grams of oats and whole wheat bread:

Oats (5/8 cup)		Whole Wheat Bread (3.5 ounces)
54	calcium (MG)	103
11	dietary fiber (G)	7.4
17	protein (G)	13
4.7	iron (MG)	2.5
429	potassium (MG)	230
0.76	thiamin (MG)	0.28

However, oats does contain more thiamin and pantothenic acid than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	265
0	sugar (G)	6.4
1.2	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
0	Vitamin E (MG)	0.37
0.14	riboflavin (MG)	0.13
0.96	niacin (MG)	4
1.3	pantothenic acid (MG)	0.34
0.12	Vitamin B6 (MG)	0.26
56	folate (UG)	75

0.966 | 0.966 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Oats

English Muffin

Similarity: > 95%

English muffin is high in many of the same nutrients as oats, including dietary fiber, protein, calcium and iron. Also, english muffin contains more Vitamin E, riboflavin and niacin than oats.

For 100 grams of oats and english muffin:

Oats (5/8 cup)		English Muffin (3.5 ounces)
54	calcium (MG)	178
11	dietary fiber (G)	4.6
17	protein (G)	8.7
4.7	iron (MG)	2.9
429	potassium (MG)	186
0.76	thiamin (MG)	0.43

However, oats does contain more potassium and pantothenic acid than english muffin by weight.

Here is a comparison of the rest of nutrients:

389	calories (KCAL)	223
0	sugar (G)	1.6
1.2	saturated fat (G)	0.29
0	Vitamin E (MG)	0.45
0.14	riboflavin (MG)	0.29
0.96	niacin (MG)	3.4
1.3	pantothenic acid (MG)	0.44
0.12	Vitamin B6 (MG)	0.09
56	folate (UG)	64

0.955 | 0.955 | 3.84 Complete Comparison:
English Muffin vs. Oats

Other Nutritional Substitutes

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