1 serving (40 grams) contains 154 calories, 5.4 grams of protein, 3.2 grams of fat, and 27.0 grams of carbohydrates.
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Nutrition Information
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 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
Source of Calories
About Rolled white oats
Rolled white oats are steamed, flattened, and lightly toasted whole grains derived from the oat plant (Avena sativa). Originating from ancient agricultural regions across Europe and North America, these oats are a popular ingredient in breakfast dishes and a staple in many cuisines due to their versatility. Known for their mild flavor and chewy texture, rolled oats are a rich source of complex carbohydrates and dietary fiber. They also provide plant-based protein, various B vitamins, iron, magnesium, and zinc, making them a nutrient-dense food choice. A 40-gram serving of rolled oats typically contains around 150 calories, 4 grams of fiber, 5 grams of protein, and minimal fat, making them a healthy and energizing option for all age groups.
Health Benefits
- Supports heart health due to beta-glucan soluble fiber, which helps reduce LDL ('bad') cholesterol levels.
- Promotes digestive health because of their fiber content, aiding regular bowel movements and gut microbiota support.
- Provides sustained energy as rolled oats have a low glycemic index, offering slow-release carbohydrates.
- Rich in magnesium, which supports muscle function and maintains healthy nerve and energy systems.
- Offers antioxidant properties from avenanthramides, compounds unique to oats that may reduce inflammation.
Dietary Considerations
Selection and Storage
Store rolled oats in an airtight container in a cool, dry place away from direct sunlight to prevent spoilage and maintain freshness. For optimal shelf life, refrigerate or freeze if storing for extended periods.
Common Questions About Rolled white oats Nutrition
Are rolled white oats high in protein?
Rolled white oats have a moderate protein content. A 1/2 cup serving (about 40 grams) contains approximately 5 grams of protein, making them a good plant-based protein source for breakfast or snacks.
Can I eat rolled white oats on a keto diet?
Rolled white oats are not suitable for a strict keto diet as they are relatively high in carbohydrates. A 1/2 cup serving contains around 27 grams of carbs, which can easily surpass the daily carb allowance for keto followers.
What are the health benefits or concerns of eating rolled white oats?
Rolled white oats are rich in dietary fiber, particularly beta-glucan, which can help lower cholesterol levels and support heart health. They are also a good source of energy and nutrients like iron, magnesium, and B vitamins. However, individuals with celiac disease or gluten sensitivity should ensure they buy certified gluten-free oats to avoid cross-contamination.
What is the recommended serving size for rolled white oats?
The standard serving size for rolled white oats is 1/2 cup (40 grams) of dry oats, which yields around 150 calories when cooked with water. This amount is usually sufficient for most people as a breakfast portion, but it can be adjusted based on your caloric and nutritional needs.
How do rolled white oats compare to steel-cut oats?
Rolled white oats are steamed and flattened, which makes them quicker to cook compared to steel-cut oats. While both have similar nutritional profiles, steel-cut oats have a slightly lower glycemic index, meaning they may cause a slower rise in blood sugar levels. Rolled oats are more versatile for recipes like overnight oats or baking.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
