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Rolled oats (dry) Calories
Source of fiber and complex carbs, contains plant protein
CALORIES
GI
POTASSIUM
FIBER
Rolled oats (dry) Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
60g
· 68%
Protein
13.2g
· 15%
Fat
6.5g
· 17%
Fiber
9.7g
Rolled oats (dry) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.42mg · 35% DV
B5
1.1mg · 22% DV
B2
0.15mg · 12% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
410mg · 59% DV
Selenium
28µg · 51% DV
Magnesium
138mg · 33% DV
Rolled oats (dry) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rolled oats (dry) 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 (dry) Contain Allergens?
No known major allergens
Which Diets Is Rolled oats (dry) 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 (dry) Fat Profile
SATURATED
1.1g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 21.8:1
Above the ideal 4:1 (21.8:1).
Foods Similar to Rolled oats (dry)
Rolled oats (dry) — Frequently Asked Questions
Does cooking rolled oats reduce their nutrition?
Cooking plain oats in water does not meaningfully remove their protein, carbs, or fibre; it mainly changes texture and volume as they absorb liquid. The nutrition changes more from what you add, such as milk, yoghurt, nuts, or fruit.
Do rolled oats need to be soaked overnight?
No, but soaking makes them softer and speeds up preparation the next day. Some people also find soaked oats easier to digest.
How can I keep oatmeal from turning gluey?
Overstirring and overcooking are common reasons it becomes gummy. Use the right amount of liquid, cook just until tender, and let it stand briefly off the heat.
Are rolled oats a good breakfast for weight management?
They can be, because their fibre helps with fullness, but they are not automatically slimming on their own. Pairing them with a protein source and keeping toppings sensible usually makes the meal more satisfying.
Are rolled oats better before or after a workout?
They work well before training because they provide steady carbohydrate rather than a very fast sugar hit. After training, they are often more useful when combined with a protein-rich food.
Is it okay to eat rolled oats every day?
For most healthy adults, yes. It is still a good idea to vary your grains over time so your diet is not built around just one staple.
Can rolled oats cause bloating?
They can in some people, especially if fibre intake increases suddenly. Starting with smaller servings, drinking enough fluid, and soaking or cooking them well may help.
Is it better to make rolled oats with milk or water?
Neither is universally better; it depends on taste, texture, and your overall meal plan. Milk gives a creamier result and adds extra nutrition, while water keeps the flavour lighter.
Are rolled oats and oat bran the same thing?
No. Rolled oats are steamed and flattened whole oat groats, while oat bran is mainly the outer layer, so they differ in texture and typical use.
How should dry rolled oats be stored, and how do you know they have gone bad?
Keep them in a sealed container in a cool, dry place away from light and moisture. If they smell rancid, feel damp, or show signs of insects, they should be discarded.
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Nutrition data compiled from USDA FoodData Central and scientific sources.