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| 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.
- ^ United States Food and Drug Administration (2024). "Daily Value on the Nutrition and Supplement Facts Labels". FDA. Archived from the original on 27 March 2024. Retrieved 28 March 2024.
- ^ National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium (2019). Oria, Maria; Harrison, Meghan; Stallings, Virginia A. (eds.). Dietary Reference Intakes for Sodium and Potassium. The National Academies Collection: Reports funded by National Institutes of Health. Washington, DC: National Academies Press (US). ISBN 978-0-309-48834-1. PMID 30844154. Archived from the original on 9 May 2024. Retrieved 21 June 2024.
- ^ a b "Oats". The Nutrition Source, T.H. Chan School of Public Health, Harvard University. 2020. Retrieved 14 August 2020.