Rolled oats

A tablespoon of rolled oats
Close-up
Rolled oats, dry
Nutritional value per 100 g (3.5 oz)
Energy379 kcal (1,590 kJ)
67.70 g
Sugars0.99 g
Dietary fiber10.1 g
6.52 g
13.15 g
Vitamins and minerals
VitaminsQuantity
%DV
Vitamin A equiv.
0%
0 μg
Thiamine (B1)
38%
0.460 mg
Riboflavin (B2)
12%
0.155 mg
Niacin (B3)
7%
1.125 mg
Pantothenic acid (B5)
22%
1.120 mg
Vitamin B6
6%
0.1 mg
Folate (B9)
8%
32 μg
Vitamin B12
0%
0.00 μg
Choline
7%
40.4 mg
Vitamin C
0%
0 mg
Vitamin D
0%
0 μg
Vitamin E
3%
0.42 mg
Vitamin K
2%
2.0 μg
MineralsQuantity
%DV
Calcium
4%
52 mg
Iron
24%
4.25 mg
Magnesium
33%
138 mg
Manganese
158%
3.630 mg
Phosphorus
33%
410 mg
Potassium
12%
362 mg
Sodium
0%
6 mg
Zinc
33%
3.64 mg
Other constituentsQuantity
β-glucan (soluble fibre) 4 g

Percentages estimated using US recommendations for adults,[1] except for potassium, which is estimated based on expert recommendation from the National Academies.[2]

Rolled oats are a type of lightly processed whole-grain food. They are made from oat groats that have been dehusked and steamed, before being rolled into flat flakes under heavy rollers and then stabilized by being lightly toasted.[3]

Thick-rolled oats usually remain unbroken during processing, while thin-rolled oats often become fragmented. Rolled whole oats, without further processing, can be cooked into a porridge and eaten as old-fashioned oats or Scottish oats; when the oats are rolled thinner and steam-cooked more in the factory, they will later absorb water much more easily and cook faster into a porridge, and when processed this way are sometimes called "quick" or "instant" oats.[3]

Rolled oats are most often the main ingredient in granola and muesli. They can be further processed into a coarse powder, which breaks down to nearly a liquid consistency when boiled. Cooked oatmeal powder is often used as baby food.

  1. ^ United States Food and Drug Administration (2024). "Daily Value on the Nutrition and Supplement Facts Labels". FDA. Archived from the original on 27 March 2024. Retrieved 28 March 2024.
  2. ^ National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium (2019). Oria, Maria; Harrison, Meghan; Stallings, Virginia A. (eds.). Dietary Reference Intakes for Sodium and Potassium. The National Academies Collection: Reports funded by National Institutes of Health. Washington, DC: National Academies Press (US). ISBN 978-0-309-48834-1. PMID 30844154. Archived from the original on 9 May 2024. Retrieved 21 June 2024.
  3. ^ a b "Oats". The Nutrition Source, T.H. Chan School of Public Health, Harvard University. 2020. Retrieved 14 August 2020.