Grains

Rolled Oats Nutrition Facts

Rolled Oats are a grain food whose nutrient profile depends on whether the kernel is whole, pearled, refined, or milled. They provide protein, dietary fiber, monounsaturated fat, and polyunsaturated fat.

Calories382

Protein13.5 g

Carbs68.7 g

Fat5.9 g

ProteinCarbsFat

Nutrition for 100 g

Calories382 kcal

Protein13.5 g

Total Fat5.9 g

Carbohydrates68.7 g

Fiber10.4 g

Sodium1 mg

Total SugarsNot reported

Source: USDA FoodData Central, record 2346396

Nutrients

Full nutrient profile

Proximates

Water10.25 g

Nitrogen2.315 g

Protein13.49645 g

Total lipid (fat)5.89 g

Ash1.706 g

Carbohydrates

Carbohydrate, by difference68.65755 g

Total dietary fiber (AOAC 2011.25)10.42 g

High Molecular Weight Dietary Fiber (HMWDF)9.703 g

Low Molecular Weight Dietary Fiber (LMWDF)0.7014 g

Beta-glucan7.52 g

Starch53.81 g

Fiber, total dietary10.6 g

Minerals

Calcium, Ca45.53 mg

Iron, Fe4.339 mg

Magnesium, Mg126.3 mg

Phosphorus, P387.3 mg

Potassium, K350.1 mg

Sodium, Na0.6675 mg

Zinc, Zn2.744 mg

Copper, Cu0.4278 mg

Manganese, Mn3.234 mg

Selenium, Se25.35 ug

Molybdenum, Mo160.4 ug

Vitamins and other components

Thiamin0.4063 mg

Niacin0.9931 mg

Vitamin B-60.1346 mg

Biotin21.9 ug

Folate, total32.03 ug

Folic acid0 ug

Vitamin D (D2 + D3), International Units0 iu

Folate, DFE56 ug

Retinol0 ug

Vitamin A, RAE0 ug

Vitamin B-12, added0 ug

Vitamin A, IU0 iu

Vitamin C, total ascorbic acid0 mg

Riboflavin0.139 mg

Vitamin B-120 ug

Folate, food56 ug

Pantothenic acid1.349 mg

Vitamin D (D2 + D3)0 ug

Lipids

Cholesterol0 mg

Fatty acids, total saturated1.217 g

SFA 12:00.024 g

SFA 14:00.015 g

MUFA 16:10.013 g

SFA 16:01.034 g

SFA 18:00.065 g

MUFA 18:12.165 g

PUFA 18:22.424 g

PUFA 18:30.111 g

Fatty acids, total monounsaturated2.178 g

Fatty acids, total polyunsaturated2.535 g

Amino acids

Tryptophan0.234 g

Threonine0.575 g

Methionine0.312 g

Phenylalanine0.895 g

Tyrosine0.573 g

Alanine0.881 g

Glutamic acid3.712 g

Glycine0.841 g

Proline0.934 g

Isoleucine0.694 g

Leucine1.284 g

Lysine0.701 g

Cystine0.408 g

Valine0.937 g

Arginine1.192 g

Histidine0.405 g

Aspartic acid1.448 g

Serine0.75 g

Other bioactive components

Alcohol, ethyl0 g

Interesting fact

The Fiber With Its Own Federal Rule

Oats carry one of the few health claims the FDA authorized outright, and it comes with a spec: rolled oats must be at least 4% beta-glucan by dry weight to qualify, and a serving must deliver 0.75 g of soluble fiber toward the 3 g a day the claim is built on.

Source: Code of Federal Regulations

Practical guidance

How to choose and store Rolled Oats

How to choose

Choose oats from well-sealed packaging with a clean, slightly sweet smell and no musty odour, clumping or signs of moisture; check the date.

Storage

Keep in an airtight container in a cool, dry place, where they last for months. In humid or warm climates, refrigerate to deter pantry moths and weevils.