TempoLife › Features › Ingredient pairing and balanced plate finder › oats
Oats: what to pair it with
Oats brings 389 kcal, 16.9 g protein, 66.3 g carbs, 6.9 g fat and 10.6 g fibre per 100 g. The best partners that complete a 100 g + 100 g plate, with the numbers.
Best partners
| Partner | Combined | Why | Score |
|---|---|---|---|
| Cod | 39.7 g protein together | keeps the plate inside its bands | 3/5 bands |
| Canned tuna | 36.3 g protein together | keeps the plate inside its bands | 3/5 bands |
Pick your own partner
What Oats brings alone
| Macro | Per 100 g | Against the band |
|---|---|---|
| Calories | 389.0 | inside band |
| Protein (g) | 16.9 | inside band |
| Carbs (g) | 66.3 | above the band |
| Fat (g) | 6.9 | inside band |
| Fibre (g) | 10.6 | above the band |
Nutrition page: Oats full nutrition facts.
Source: USDA FoodData Central (via the baked nutrition index) · checked 2026-09-03
Frequently asked questions
What is a good partner for oats?
The pairings below are computed, not curated: the staples that bring the most of the five plate bands into range. For oats the top two are Cod and Canned tuna.
Is oats healthy?
That depends on the rest of the plate and your day — a single food is never the question. The bands on this page exist so you can see what a food contributes and what still needs adding.
How were the numbers measured?
They are the baked USDA-family nutrition rows that also power /calories, per 100 g. Cooked where the index says cooked, raw where it says raw.
Pair it, then track it
TempoLife logs the actual grams — both foods, one meal, against your daily targets.