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Rolled Oats

Rolled Oats

EverydayDry

Rolled oats (commonly called old-fashioned oats) are whole oat groats that have been steamed and flattened into flakes, retaining their nutrient-rich bran layer. This processing creates a quicker-cooking oat with a soft yet chewy texture when prepared, while maintaining high levels of heart-healthy beta-glucan soluble fiber. As a naturally gluten-free whole grain, they serve as a versatile base for oatmeal, baked goods, and homemade granola, offering sustained energy from complex carbohydrates and plant-based protein.

Macro Impact

A 1/2 cup serving contains 148 calories, 5g protein, 27g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 148 calories?
Walking3.5 mph, moderate pace
35 min
YogaModerate effort, gentle pace
25 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1/2 cup (40 g)
Amount per serving
Calories148
% Daily Value*
Total Fat3g
4%
Saturated Fat0.5g
2%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat1.0g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate27g
10%
Dietary Fiber4g
15%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron2mg
9%
Potassium154mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
27 / 275 g
10%
Fiber
4 / 28 g
15%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
23 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
5%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
5 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
13%
Lysine
0 / 2 g
10%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
15%
Threonine
0 / 1 g
16%
Tryptophan
0 / 0 g
23%
Valine
0 / 2 g
16%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
14%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
8 / 30 mcg
27%
Cobalamin, B12
0 / 2 mcg
0%
Folate
18 / 400 mcg
5%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
18%
Iron
2 / 13 mg
12%
Magnesium
48 / 370 mg
13%
Manganese
2 / 2 mg
101%
Phosphorous
160 / 700 mg
23%
Potassium
154 / 3k mg
5%
Selenium
10 / 55 mcg
18%
Sodium
2 / 2.3k mg
0%
Zinc
1 / 10 mg
12%
Chromium
1 / 30 mcg
3%
Molybdenum
4 / 45 mcg
9%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
16 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Oats, whole grain, rolled, old fashioned. USDA Foundational Foods. FDC ID 2346396.
  2. 2.Oats, rolled, average values. Frida. Public Food Key 59.
  3. 3.Oats, rolled, enriched. Frida. Public Food Key 444.
  4. 4.Oats, rolled, not enriched. Frida. Public Food Key 480.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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