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Rolled Oats Calories
High in fiber and complex carbs, low glycemic index
CALORIES
GI
POTASSIUM
FIBER
Rolled Oats Nutrition Facts
Selected: 100 g
379
KCAL / 100G
Carbs
67.7g
· 71%
Protein
13.2g
· 14%
Fat
6.5g
· 15%
Fiber
10.1g
Rolled Oats Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.46mg · 38% DV
B5
1.1mg · 22% DV
Folate
56µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
410mg · 59% DV
Selenium
28µg · 51% DV
Magnesium
177mg · 42% DV
Rolled Oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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?
No known major allergens
Which Diets Is Rolled Oats Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rolled Oats Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Rolled Oats
Rolled Oats — Frequently Asked Questions
How many calories are in rolled oats?
Rolled oats provide 379 calories per 100 g. To estimate calories in your serving, adjust this value to the amount you eat.
How much protein do rolled oats contain?
Rolled oats contain 13.2 g of protein per 100 g. This makes them a grain option that contributes protein as well as carbohydrates.
Are rolled oats high in carbohydrates?
Rolled oats contain 67.7 g of carbohydrates per 100 g. Portion size matters for people who are monitoring their carbohydrate intake.
Are rolled oats a good source of fiber?
Yes, rolled oats provide 10.1 g of fiber per 100 g. They can help increase fiber intake as part of a varied diet.
What is the glycemic index of rolled oats?
Rolled oats have a glycemic index of 55. Their overall glycemic effect can also vary with serving size and the rest of the meal.
Are rolled oats good for a diet?
Rolled oats provide 379 calories, 67.7 g of carbohydrates, and 10.1 g of fiber per 100 g. Whether they fit your diet depends on your goals and serving size.
Are rolled oats suitable for vegans?
Yes, rolled oats are compatible with vegan and vegetarian diets. They are also listed as compatible with omnivore, Paleo, Mediterranean, and flexitarian eating patterns.
Are rolled oats gluten-free?
Based on the provided information, rolled oats are listed as compatible with a gluten-free diet. If you need to avoid gluten, check the product label as well.
How much fat is in rolled oats?
Rolled oats contain 6.5 g of fat per 100 g. This amount can be considered alongside their carbohydrate, protein, and calorie content.
Are rolled oats processed food?
Rolled oats are classified as minimally processed. They are therefore not categorized as a highly processed food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.