Rolled oats

Rolled oats

Grain

Item Rating: 81/100

1 serving (40 grams) contains 154 calories, 5.4 grams of protein, 3.2 grams of fat, and 27.0 grams of carbohydrates.

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308
calories
10.8
protein
54
carbohydrates
6.4
fat

Nutrition Information

1 cup (80g)
Calories
308
% Daily Value*
Total Fat 6.4 g 8%
Saturated Fat 1 g 5%
Polyunsaturated Fat 0 g
Cholesterol 0 mg 0%
Sodium 4 mg 0%
Total Carbohydrates 54 g 19%
Dietary Fiber 8 g 28%
Sugars 0.8 g
protein 10.8 g 21%
Vitamin D 0 mcg 0%
Calcium 40 mg 3%
Iron 3.4 mg 18%
Potassium 280 mg 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar
🧂 Low sodium
🧂 Low salt
🥩 High protein

Source of Calories

68.2%
13.6%
18.2%
Fat: 57 cal (18.2%)
Protein: 43 cal (13.6%)
Carbs: 216 cal (68.2%)

About Rolled oats

Rolled oats, a staple of global cuisine with origins in Northern Europe, are whole oat groats steamed and flattened for faster cooking. Valued for their versatility, they are commonly used in cereals, baked goods, and savory dishes. Rich in nutrients, rolled oats are a great source of soluble fiber, particularly beta-glucan, which supports heart health by helping reduce LDL cholesterol. They provide sustained energy with their complex carbohydrates and contain essential minerals like iron, magnesium, and zinc. Rolled oats are low in fat and naturally gluten-free, though cross-contact can occur during processing. Their high fiber content aids digestion, while their protein supports muscle repair. Minimal processing helps retain their nutrient density, making them an excellent choice for balanced diets. However, flavored or instant varieties may contain added sugars and preservatives, reducing their nutritional value. Opt for plain rolled oats for maximum health benefits and culinary versatility.