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Rolled Oats Calories
High in fiber and complex carbs, low glycemic index
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Rolled Oats (80 g) has 303 calories. That works out to 379 calories per 100 g. It contains 54.2 g of carbs, 10.6 g of protein, 5.2 g of fat and 8.1 g of fiber. Its 3.9 mg of Manganese covers 170% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Rolled Oats?
Rolled oats are oat groats that have been steamed and pressed into flat flakes. They’re a familiar breakfast ingredient in many places: cook them into porridge, soak them overnight with milk or yogurt, or stir them into muesli. Their mild, nutty flavour and softening texture also make them useful in baking, from cookies to crumble toppings.
They provide complex carbohydrates and a notable amount of fibre—10.1 g per 100 g—so they make a substantial base for breakfast or a snack. Top a bowl with fruit, yogurt, nuts or seeds for extra variety, or use them to add texture to homemade bars. For a quicker bowl, soak the oats ahead of time or cook them with extra liquid until soft.
Rolled Oats Nutrition Facts
Selected: 100 g
379
KCAL / 100G
Carbs
67.7g
· 25% DV
Protein
13.2g
· 26% DV
Fat
6.5g
· 8% DV
Fiber
10.1g
· 36% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 14% · Fat 15%
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
How Nutritious Is Rolled Oats?
Nutrient density
High
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
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
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rolled Oats
To burn the 379 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
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?
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).
Compare Rolled Oats
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Frequently Asked Questions About Rolled Oats
How do you cook Rolled Oats?
Simmer Rolled Oats in water or milk, stirring until the flakes soften and the mixture reaches your preferred thickness. Add fruit, cinnamon, or nuts after cooking for extra flavor and texture.
Can you eat Rolled Oats raw?
Yes, Rolled Oats can be eaten without cooking. Their dry texture may be tough, so mix them into yogurt or milk and let them soften before eating.
How do you make overnight oats with Rolled Oats?
Mix Rolled Oats with milk, yogurt, or a plant-based drink, cover, and refrigerate overnight. Stir before eating and add a splash of liquid if they have become too thick.
What is the difference between Rolled Oats and steel-cut oats?
Rolled Oats are steamed and flattened, while steel-cut oats are oat groats chopped into pieces. Rolled Oats cook faster and make a softer porridge; steel-cut oats keep a chewier texture.
Are Rolled Oats the same as quick oats?
No. Rolled Oats are generally thicker flakes, while quick oats are cut into smaller pieces and flattened more thinly. Quick oats soften faster, whereas Rolled Oats usually retain more texture in porridge.
Do you need to soak Rolled Oats before cooking?
No, Rolled Oats do not need soaking before cooking. Soaking them in milk or water can soften the flakes and shorten the time they need on the stove, but they can also be cooked directly.
How should you store Rolled Oats?
Store Rolled Oats in a sealed, moisture-proof container in a cool, dry place away from direct sunlight. Keeping moisture and pantry pests out helps preserve their flavor and texture.
Can you freeze Rolled Oats?
Yes, you can freeze dry Rolled Oats in an airtight, moisture-proof container, though freezing is not usually necessary. Cooked oatmeal can also be frozen in portions and reheated after thawing.
Are Rolled Oats good for weight loss?
Rolled Oats can support a filling meal because their fiber helps you feel satisfied. Sweeteners and generous toppings add energy, so use fruit or spices for flavor if you want to keep the bowl lighter.
Can people with diabetes eat Rolled Oats?
Yes, Rolled Oats can fit into a diabetes meal plan, but they still contain carbohydrates that can affect blood glucose. Portion size and toppings matter; ask your diabetes care team how to include them in your individual plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.