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 mg	16%
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 known as rolled oats, are a whole grain cereal made by steaming and flattening oat groats. Originating from ancient Mediterranean and Asian diets, oats have since become a staple in many cuisines worldwide, particularly in North America and Europe. This versatile ingredient is primarily consumed as oatmeal or used in baked goods and granola. Nutritionally, old-fashioned oats are a powerhouse of energy, providing complex carbohydrates, around 4 grams of fiber, and 5 grams of protein per half-cup serving (dry). They are also rich in essential nutrients, including manganese (1.4 mg per serving, covering 70% of daily needs), magnesium, phosphorus, and small amounts of iron, zinc, and vitamin B1 (thiamin). With a low glycemic index, they aid in sustained energy release, making them ideal for breakfast or pre-workout meals.

Health Benefits

• Supports heart health due to high beta-glucan content, a soluble fiber that helps reduce LDL cholesterol levels.
• Aids in digestive health by providing approximately 4 grams of dietary fiber per half-cup serving, promoting regular bowel movements.
• Stabilizes blood sugar levels, thanks to complex carbohydrates and a low glycemic index, which slow glucose absorption.
• Enhances energy and metabolism with magnesium (32 mg per serving) and B vitamins like thiamin (0.2 mg per serving, 15% of daily needs).
• Boosts immune function as oats contain a unique antioxidant compound, avenanthramides, which also have anti-inflammatory properties.

Dietary Considerations

Allergens: Contains gluten (if cross-contaminated during processing)

Suitable for: Vegetarian, vegan, pescatarian, low-fat diets

Not suitable for: Gluten-free (unless certified gluten-free)

Selection and Storage

Store old-fashioned oats in an airtight container in a cool, dry place to prevent moisture and pests. For long-term storage, refrigerate or freeze in a sealed container.

Common Questions About Old fashioned oats Nutrition

Are Old Fashioned Oats high in protein?

Old Fashioned Oats contain 5 grams of protein per half-cup serving (40 grams), making them a moderate source of plant-based protein. While they aren't as high in protein as some animal-based foods, they provide essential amino acids and pair well with other protein-rich ingredients like nuts or seeds.

Can I eat Old Fashioned Oats on a keto diet?

Old Fashioned Oats are not compatible with a keto diet as they are high in carbohydrates. A half-cup serving contains approximately 27 grams of carbs, which is too high for the low-carb requirements of keto.

What are the health benefits of Old Fashioned Oats?

Old Fashioned Oats are rich in dietary fiber, specifically beta-glucan, which can help lower cholesterol levels and support heart health. They also provide important nutrients like magnesium, iron, and B vitamins, promoting energy and overall health. Additionally, their complex carbohydrates deliver long-lasting energy and support digestion.

What is the recommended serving size for Old Fashioned Oats?

The standard serving size for Old Fashioned Oats is 1/2 cup dry (40 grams), which yields about 150 calories when cooked with water. Adjust portions based on your dietary needs, and add fruits, nuts, or flavorings for variety and balance.

How do Old Fashioned Oats compare to Quick Oats?

Old Fashioned Oats are less processed than Quick Oats, meaning they retain more texture and require slightly longer cooking times (about 5 minutes vs. 1–2 minutes for Quick Oats). Nutritionally, both varieties offer similar calories, protein, and fiber content, but Old Fashioned Oats tend to maintain a chewier texture that may be preferred in certain recipes.

Data Sources & Scientific References