Nutritional value per 100 g (3.5 oz) | |
---|---|
Energy | 379 kcal (1,590 kJ) |
67.70 g | |
Sugars | 0.99 g |
Dietary fiber | 10.1 g |
6.52 g | |
13.15 g | |
Vitamins | Quantity %DV† |
Vitamin A equiv. | 0% 0 μg |
Thiamine (B1) | 38% 0.460 mg |
Riboflavin (B2) | 12% 0.155 mg |
Niacin (B3) | 7% 1.125 mg |
Pantothenic acid (B5) | 22% 1.120 mg |
Vitamin B6 | 6% 0.1 mg |
Folate (B9) | 8% 32 μg |
Vitamin B12 | 0% 0.00 μg |
Choline | 7% 40.4 mg |
Vitamin C | 0% 0 mg |
Vitamin D | 0% 0 μg |
Vitamin E | 3% 0.42 mg |
Vitamin K | 2% 2.0 μg |
Minerals | Quantity %DV† |
Calcium | 4% 52 mg |
Iron | 24% 4.25 mg |
Magnesium | 33% 138 mg |
Manganese | 158% 3.630 mg |
Phosphorus | 33% 410 mg |
Potassium | 12% 362 mg |
Sodium | 0% 6 mg |
Zinc | 33% 3.64 mg |
Other constituents | Quantity |
β-glucan (soluble fibre) | 4 g |
†Percentages estimated using US recommendations for adults,[1] except for potassium, which is estimated based on expert recommendation from the National Academies.[2] |
Rolled oats are a type of lightly processed whole-grain food. They are made from oat groats that have been dehusked and steamed, before being rolled into flat flakes under heavy rollers and then stabilized by being lightly toasted.[3]
Thick-rolled oats usually remain unbroken during processing, while thin-rolled oats often become fragmented. Rolled whole oats, without further processing, can be cooked into a porridge and eaten as old-fashioned oats or Scottish oats; when the oats are rolled thinner and steam-cooked more in the factory, they will later absorb water much more easily and cook faster into a porridge, and when processed this way are sometimes called "quick" or "instant" oats.[3]
Rolled oats are most often the main ingredient in granola and muesli. They can be further processed into a coarse powder, which breaks down to nearly a liquid consistency when boiled. Cooked oatmeal powder is often used as baby food.