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जई
Beta-glucan-rich grain that supports cholesterol and sugar control.
Updated: 10 August 2026
| Nutrient | Amount | Note |
|---|---|---|
| Energy | 389 kcal/100g dry | — |
| Fibre | 10.6 g (beta-glucan) | — |
| Protein | 16.9 g | — |
| Iron/Magnesium | Good source | — |
Approximate values. Source: Editorial; precise values in table above
Serving: 40–50 g dry (~½ cup) per breakfast with milk/curd, nuts and fruit.
Indian cooking methods
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Masala Vegetable Oats
Oats simmered with onion, tomato, peas and haldi — 15-min breakfast.
Overnight Curd Oats
Oats + curd + flax + banana, chilled overnight.
Steel-cut/rolled have lower GI and better texture; instant plain is okay, flavoured sachets are not.
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This website provides general educational information and is not a substitute for professional medical diagnosis, treatment or emergency care. Always consult a qualified healthcare professional.