Is Oats safe during pregnancy?

Grains & cereals

Part of a healthy pregnancy diet

The US FDA names oats as a whole grain to eat in pregnancy, and the NHS lists oats among starchy foods.[1,2]

What official sources say

US FDA: Dietary Advice Before and During Pregnancy

  • Examples of whole grains include: Oats[1]
  • If you are or might become pregnant you should consume a variety of foods, including whole grains such as wheat, oats, and barley for good nutrition.[1]

NHS: Have a healthy diet in pregnancy

  • Starchy foods include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams and cornmeal.[2]
  • Instead, choose something healthier, such as: A small bowl of unsweetened breakfast cereal, or porridge, with milk is suggested as a healthier snack.[2]

Nutrition per 100 g (USDA)

Energy379 kcal
Protein13.15 g
Fibre10.1 g
Sugars0.99 g
Iron4.25 mg
Calcium52 mg
Folate (DFE)32 µg
Folate, total32 µg
Vitamin A (RAE)0 µg
Vitamin C0 mg
Vitamin D0 µg
Vitamin B120 µg
Choline40.4 mg
DHA (omega-3)0 g
EPA (omega-3)0 g
Caffeine0 mg
Sodium6 mg

USDA FoodData Central: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904), per 100 g. Public domain. Values describe that USDA record; composition varies with variety and preparation.

Sources

  1. US FDA: Dietary Advice Before and During Pregnancy · fda.gov. US government work, public domain; quoted. No endorsement implied.
  2. NHS: Have a healthy diet in pregnancy · nhs.uk. Paraphrased. Contains public sector information licensed under the Open Government Licence v3.0 (OGL v3.0). Not endorsed by the NHS.

Sources checked 26 September 2026.

Quotes are checked word for word against each source page, and paraphrases against the original text. Official bodies are named as sources only: none of them reviewed or endorses this page.

Educational information, not medical advice. Your own doctor or midwife may advise differently for you — follow their advice.