Dried rolled oats

Grain

Item Rating: 81/100

1 serving (40 grams) contains 154 calories, 5.4 grams of protein, 3.2 grams of fat, and 27.3 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		308
% Daily Value*
Total Fat		6.4 g	8%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4 mg	0%
Total Carbohydrates		54.6 g	19%
	Dietary Fiber	8 g	28%
	Sugars	0.8 g
protein		10.8 g	21%
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

Source of Calories

Fat: 57 cal (18.0%)

Protein: 43 cal (13.5%)

Carbs: 218 cal (68.4%)

About Dried rolled oats

Dried rolled oats are whole-grain cereal grains made by steaming and flattening oat groats. Native to ancient agricultural regions like Northern Europe, oats have long been a staple for traditional cuisines in countries such as Scotland and Ireland due to their adaptability to cooler climates. They are now widely consumed globally in breakfast dishes, baked goods, and snacks. Nutritionally, rolled oats are rich in carbohydrates, particularly soluble fiber (beta-glucan), and contain small amounts of protein and fat. They are also a valuable source of essential minerals such as manganese, phosphorus, magnesium, and iron, as well as B vitamins including thiamine (B1). The balanced nutrient profile and high fiber content make rolled oats a popular food for energy, digestion, and overall health.

Health Benefits

• Supports heart health due to beta-glucan, a soluble fiber shown to reduce LDL cholesterol levels.
• Aids digestive health by providing 4 grams of dietary fiber per half-cup serving, supporting regular bowel movements.
• Promotes energy production with significant amounts of manganese, which contributes to enzyme function and metabolism.
• Helps regulate blood sugar levels with a low glycemic index compared to various processed grains.
• Boosts brain function because of thiamine (vitamin B1), which is essential for neural health.

Dietary Considerations

Allergens: Contains May contain gluten if processed in facilities handling wheat products.

Suitable for: Vegan, vegetarian, whole-food, gluten-free diets (if certified gluten-free)

Not suitable for: Gluten-sensitive diets (unless certified gluten-free), low-carb diets

Selection and Storage

Store dried rolled oats in an airtight container in a cool, dry place for up to 12–24 months. For longer storage, refrigeration or freezing may help prevent rancidity and insect infestation.

Common Questions About Dried rolled oats Nutrition

Are dried rolled oats high in protein?

Dried rolled oats contain about 5 grams of protein per 40-gram serving, making them a moderate source of plant-based protein. They are not exceptionally high in protein compared to other protein-rich foods but can be an excellent addition to a balanced diet for meeting daily protein needs.

Can I eat dried rolled oats on a keto or low-carb diet?

Dried rolled oats are not suitable for a strict keto or low-carb diet as they are high in carbohydrates, with around 27 grams of carbs per 40-gram serving. Keto diets typically require low carbohydrate intake, so oats should generally be avoided unless consumed in very minimal quantities.

What are the health benefits of eating dried rolled oats?

Dried rolled oats are rich in fiber, particularly beta-glucan, which can help lower cholesterol levels and support heart health. They also provide essential nutrients like magnesium, phosphorus, and B vitamins, which support energy production and bone health. Regularly consuming oats may improve digestion and help maintain healthy blood sugar levels.

What is the recommended portion size for dried rolled oats?

A typical serving size for dried rolled oats is 40 grams (about half a cup). This serving provides approximately 150 calories, 27 grams of carbohydrates, 5 grams of protein, and 3 grams of fat. Adjust portion sizes based on calorie and nutrient needs, especially if adding toppings or mix-ins.

How do dried rolled oats compare to steel-cut oats or instant oats?

Dried rolled oats are more processed than steel-cut oats but less processed than instant oats. This makes them quicker to cook than steel-cut oats while retaining more texture and flavor compared to instant oats. Nutritionally, they are very similar across types, but rolled oats generally offer a perfect balance of convenience and nutrient density for everyday use.

Data Sources & Scientific References