Australian rolled oats

Breakfast

Item Rating: 81/100

1 serving (40 grams) contains 154 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		308
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	8 g	28%
	Sugars	0.8 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		34 mg	2%
Iron		3 mg	16%
Potassium		280 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 54 cal (17.4%)

Protein: 40 cal (12.9%)

Carbs: 216 cal (69.7%)

About Australian rolled oats

Australian rolled oats are a staple whole grain food derived from oat groats that have been steamed and flattened to ensure quick cooking and a tender texture. Oats are native to Europe and have been cultivated for centuries, but Australia is known for producing high-quality grains in its temperate climate. Rolled oats are a versatile ingredient commonly used in breakfast dishes like porridge and baked goods. Nutritionally, they are rich in complex carbohydrates, dietary fiber, and proteins while being low in sugar and fat. They also contain essential nutrients such as B-vitamins, magnesium, phosphorus, and zinc, making them a powerhouse of energy and nourishment. Additionally, rolled oats are gluten-free by nature but may come into contact with gluten during processing.

Health Benefits

• Promote heart health due to the soluble fiber beta-glucan, which helps lower LDL cholesterol levels.
• Support digestive health through their high fiber content, aiding in regular bowel movements.
• Provide energy and satiety from complex carbohydrates that release energy slowly, maintaining blood sugar stability.
• Contain antioxidants like avenanthramides, which can reduce inflammation and improve blood pressure.
• Contribute to bone health with magnesium and phosphorus, crucial for maintaining strong bones.

Dietary Considerations

Allergens: Contains Possible cross-contamination with gluten

Suitable for: Vegetarian, vegan, gluten-free (if certified), low-sodium diets

Not suitable for: Gluten-free (if not certified)

Selection and Storage

Store rolled oats in an airtight container in a cool, dry place to prevent moisture and rancidity. For extended shelf life, refrigerate or freeze them.

Common Questions About Australian rolled oats Nutrition

Are Australian rolled oats high in protein?

Australian rolled oats offer a moderate protein content, with about 5 grams of protein per 40-gram (half-cup) serving. While they aren’t a complete source of protein, combining them with other protein-rich foods like nuts or seeds can make them a well-rounded option.

Are Australian rolled oats suitable for a keto or low-carb diet?

Australian rolled oats are not suitable for a keto diet as they are relatively high in carbohydrates, with around 27 grams of carbs per half-cup serving. However, they can be included in a balanced low-carb diet if consumed in moderation and paired with protein and healthy fats.

What are the main health benefits of eating Australian rolled oats?

Australian rolled oats are rich in soluble fiber, particularly beta-glucan, which can help lower LDL (bad) cholesterol and support heart health. They are also a good source of energy, provide B vitamins, and contribute to digestive health due to their high fiber content. However, those with celiac disease or gluten sensitivity should ensure they’re certified gluten-free to avoid cross-contamination.

What is the recommended portion size for Australian rolled oats?

A standard portion size for rolled oats is about 40 grams or half a cup of dry oats, which yields approximately one cup of cooked oats. This serving provides around 150 calories, making it a balanced option for breakfast or a snack when paired with other nutrient-dense foods.

How do Australian rolled oats compare to quick oats or steel-cut oats?

Australian rolled oats are less processed than quick oats, retaining more texture and slightly more fiber. Compared to steel-cut oats, rolled oats cook faster and have a smoother texture. While all three types have similar nutritional profiles, steel-cut oats may have a slightly lower glycemic index due to their denser texture.

Data Sources & Scientific References