1 cup (whole) of Rolled oats (80 g) has 311 calories. That works out to 389 calories per 100 g. It contains 53 g of carbs, 13.5 g of protein, 5.5 g of fat and 8.5 g of fiber. Its 3.9 mg of Manganese covers 171% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Rolled oats Nutrition Facts

Selected: 100 g

389

KCAL / 100G

Carbs

66.3g

· 24% DV

Protein

16.9g

· 34% DV

Fat

6.9g

· 9% DV

Fiber

10.6g

· 38% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 17% · Fat 16%

Rolled oats Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

0.46mg · 38% DV

1.35mg · 27% DV

Folate

56µg · 14% DV

Minerals

Manganese

5mg · 217% DV

Copper

1mg · 111% DV

Phosphorus

523mg · 75% DV

Selenium

28.9µg · 53% DV

How Nutritious Is Rolled oats?

Nutrient density

High

72/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

56/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Rolled oats Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

36.6

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Rolled oats

To burn the 389 calories in 100 g:

🚶

96min

Walking (5 km/h)

🏃

40min

Running (8 km/h)

🚴

53min

Cycling

🏊

45min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Rolled oats Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Rolled oats Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Rolled oats Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Rolled oats Fat Profile

SATURATED

1.22g

MONOUNSATURATED

2.18g

POLYUNSATURATED

2.54g

⚖️

Omega 6:3 ratio 22:1

Above the ideal 4:1 (22:1).

Compare Rolled oats

🥣vs🥯

Rolled oats vs Poppy Seed Bagel124 kcal more per 100 g

→🥣vs🍚

Rolled oats vs Bulgur Pilaf269 kcal more per 100 g

→🥣vs🍝

Rolled oats vs Whole wheat pasta265 kcal more per 100 g

→🥣vs🥖

Rolled oats vs Breadstick21 kcal fewer per 100 g

→

Foods Similar to Rolled oats

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Rolled oats

How many calories and how much protein are in rolled oats?

Rolled oats provide 389 calories and 16.9 g of protein per 100 g. The same amount contains 66.3 g of carbohydrates, 6.9 g of fat, and 10.6 g of fiber.

What is the glycemic index of rolled oats, and are they suitable for a healthy diet?

Rolled oats have a glycemic index of 55. They are minimally processed and compatible with vegan, vegetarian, Mediterranean, flexitarian, and omnivorous diets, but contain gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026