Oats vs Rolled Oats
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Oats vs Rolled Oats: nutrition per 100 g
| Per 100 g | Oats | Rolled Oats |
|---|---|---|
| Calories | 381 kcal | 382 kcal |
| Protein | 12.5 g | 13.5 g |
| Carbohydrate | 69.8 g | 68.7 g |
| Fat | 5.8 g | 5.9 g |
| Fibre | 12 g | 10.4 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Oats | Rolled Oats |
|---|---|---|
| Calcium, Ca | 51.34 mg | 45.53 mg |
| Copper, Cu | 0.41 mg | 0.43 mg |
| Folate, total | 29.99 ug | 32.03 ug |
| Iron, Fe | 3.8 mg | 4.34 mg |
| Magnesium, Mg | 128.6 mg | 126.3 mg |
| Manganese, Mn | 3.41 mg | 3.23 mg |
| Niacin | 0.93 mg | 0.99 mg |
| Phosphorus, P | 417.3 mg | 387.3 mg |
| Potassium, K | 375.9 mg | 350.1 mg |
| Selenium, Se | 29.04 ug | 25.35 ug |
| Sodium, Na | 0.31 mg | 0.67 mg |
| Thiamin | 0.33 mg | 0.41 mg |
| Vitamin B-6 | 0.12 mg | 0.13 mg |
| Zinc, Zn | 2.84 mg | 2.74 mg |
Oats is higher in fibre. Reach for Oats when you want more fibre for fullness and digestion.
Full nutrition facts: Oats ยท Rolled Oats
Bottom line
Per 100 g, Oats provides 381 kcal, 12.5 g protein, 69.8 g carbohydrate, 5.8 g fat and 12 g fiber; Rolled Oats provides 382 kcal, 13.5 g protein, 68.7 g carbohydrate, 5.9 g fat and 10.4 g fiber.
These are the same grain at different stages: “oats” here refers to whole oat groats, rolled oats are steamed and flattened. Processing barely changes the nutrition; instant oats cook faster and digest a little quicker.
In short: for fiber and digestion, Oats. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.