Old-fashioned oats

Breakfast

Item Rating: 80/100

1 serving (40 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		300
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	8 g	28%
	Sugars	2 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		3.6 mg	20%
Potassium		300 mg	6%

* 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: 54 cal (17.4%)

Protein: 40 cal (12.9%)

Carbs: 216 cal (69.7%)

About Old-fashioned oats

Old-fashioned oats, also called rolled oats, are whole grain oat groats that have been steamed, rolled, and flattened. Originating as a staple in the diets of ancient civilizations, oats are now widely used in many cuisines worldwide, especially breakfast dishes. Known for their mild nutty flavor, these versatile grains are often featured in porridge, baked goods, or granola. Old-fashioned oats are densely nutritious, primarily providing complex carbohydrates, dietary fiber, and protein. They are a source of important micronutrients, including manganese, phosphorus, magnesium, thiamin (vitamin B1), and iron. A 40g serving (approx. ½ cup dry) contains around 150 calories, 27g of carbohydrates, 4g of fiber, 5g of protein, and 3g of fat. With their relatively low glycemic index and high fiber content, they are an excellent choice for sustained energy and digestive health.

Health Benefits

• Rich in soluble fiber (beta-glucan), which may lower LDL cholesterol levels, reducing the risk of heart disease.
• Good source of manganese, supporting bone health and aiding in metabolism regulation.
• Contains high levels of magnesium, which can promote healthy blood sugar control and support muscle and nerve function.

Dietary Considerations

Allergens: Contains gluten (for those with sensitivity if processed in non-dedicated facilities)

Suitable for: Vegetarian, vegan, gluten-free (if certified gf), weight management

Not suitable for: Strict gluten-free diets if not certified gf, grain-free diets such as paleo

Selection and Storage

Store old-fashioned oats in an airtight container in a cool, dry place to maintain freshness and prevent moisture or pest contamination.

Common Questions About Old-fashioned oats Nutrition

Are old-fashioned oats high in protein?

Old-fashioned oats provide a moderate amount of protein, with about 5 grams of protein per 1/2 cup serving (dry). While not considered a protein-rich food compared to meat or legumes, they are a good complementary source of protein, especially in plant-based diets.

Can I eat old-fashioned oats on a keto diet?

Old-fashioned oats are not suitable for a keto diet as they are high in carbohydrates. A 1/2 cup serving (dry) contains around 27 grams of carbohydrates, which exceeds the daily carb limit for most keto meal plans.

What are the health benefits of eating old-fashioned oats?

Old-fashioned oats are rich in dietary fiber, particularly beta-glucan, which supports heart health by lowering LDL cholesterol. They can also help regulate blood sugar levels and promote long-lasting energy due to their slow digestion and low glycemic index. Additionally, they contain vitamins and minerals like magnesium, phosphorus, and iron.

What is a recommended serving size for old-fashioned oats?

A typical serving size for old-fashioned oats is 1/2 cup dry, which yields approximately 1 cup cooked. This portion contains roughly 150 calories, making it a balanced base for breakfasts when paired with nutritious toppings like fruit, nuts, or seeds.

How do old-fashioned oats compare to quick oats?

Old-fashioned oats are less processed than quick oats, retaining their whole-grain shape, which provides a chewier texture and slightly slower digestion. Quick oats are thinner and more processed, cooking faster but with slightly less fiber and a higher glycemic index in comparison.

Data Sources & Scientific References