Rolled Oats Nutrition Facts

Calories, fat, protein, and carbohydrate values for Rolled Oats.


There are 153 calories in Rolled Oats.


Nutrition Facts
Rolled Oats
Serving Size:


cup (41 grams)

Amount Per Serving
Calories from Fat 24
Calories 153

% Daily Value*

Total Fat 2.6 grams

Saturated Fat 0.5 grams

Polyunsaturated Fat 0.9 grams
Monounsaturated Fat 0.8 grams

Cholesterol 0 milligrams

Sodium 2.4 milligrams

Potassium 147 milligrams

Total Carbohydrates 27 grams

Dietary Fiber 4.1 grams

Sugars 0.4 grams
Protein 5.3 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Breads / Cereals / Grains > Oats / Porridges

How long would it take to burn off 150 KCal?
Walking (3mph) 41 minutes
Running (6mph) 15 minutes
Bicycling (10mph) 21 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

When it comes to healthy and nutritious food options, oatmeal is often hailed as a top choice. These versatile grains offer a number of benefits and can be incorporated into a variety of dishes. In this article, we will explore the features, benefits, and drawbacks of oatmeal to help you understand why it is a popular pantry staple.

Features of Rolled Oats

Rolled oats, also known as old-fashioned oats, are made through a unique process that involves steaming and flattening oatmeal with large rollers. This process not only gives them a convenient and easy-to-cook shape, but also stabilizes the healthy oils in the oats, keeping them fresh for longer.
Unlike steel-cut oats, which are cut into pieces, rolled oats have a flat and consistent texture. They come in a variety of forms, including quick-cooking oats and instant oats, which vary in texture and cooking time.

Benefits of oatmeal

1. Nutrient Rich: Oats are packed with essential nutrients that contribute to a healthy diet. They are a good source of fiber, providing about 4.1 grams per serving. Fiber plays an important role in digestion, promotes satiety and helps with weight management.
2. Heart healthy: Adding oats to your diet can have a positive impact on heart health. These oats contain beta-glucan, a type of soluble fiber that has been linked to lowering cholesterol. By including oatmeal in your meals, you can support a healthy cardiovascular system.
3. Sustained energy: Oatmeal is an excellent source of complex carbohydrates that provide long-lasting energy. They are a popular choice for breakfast because they help keep you feeling full and satisfied throughout the morning. The slow release of carbohydrates from oatmeal may also help regulate blood sugar levels.
4. Versatile and easy to use: Oatmeal can be incorporated into a variety of dishes, making it a versatile ingredient in the kitchen. From classic oatmeal and overnight oats to granola bars and baked goods, the possibilities are endless. They can add texture, flavor and nutritional value to your favorite recipes.

Disadvantages of oatmeal

While oatmeal offers many benefits, it’s important to be aware of its potential drawbacks:
1. Gluten sensitivity: Individuals with gluten sensitivity or celiac disease should choose certified gluten-free oats, as regular oats can be cross-contaminated with gluten during processing. It’s important to read product labels carefully and choose oats specifically labeled as gluten-free if you have gluten-related dietary restrictions.
2. Phytic acid content: Oatmeal, like other grains, contains phytic acid, which can bind to certain minerals such as iron and zinc. This can interfere with the body’s absorption of these minerals. However, soaking or fermenting oats before consumption can help reduce phytic acid levels and increase mineral absorption.
3. Caloric density: While oats are a nutritious food, they are relatively high in calories. If you’re watching your calorie intake, it’s important to watch portion sizes and avoid excessive added sugars or toppings, which can significantly increase the caloric content of your oatmeal.

Bottom Line

Oats are a nutritional powerhouse with a wide range of benefits. Their nutrient-dense profile, heart-healthy properties, sustained energy release, and versatility in the kitchen make them an excellent addition to any balanced diet. However, individuals with gluten sensitivities should choose certified gluten-free options, and it’s important to be aware of portion sizes and potential calorie content. By understanding the features, benefits, and drawbacks of oats, you can make informed decisions about incorporating them into your daily meals and snacks.

Questions and Answers

What is the difference between rolled oats and steel-cut oats?

Rolled oats are oats that have been steamed and flattened with large rollers, resulting in flat and uniform flakes. Steel-cut oats, on the other hand, are oats that have been cut into smaller pieces but not rolled. Steel-cut oats have a chewier texture and require a longer cooking time than rolled oats.

Can steel-cut oats be substituted for other types of oats in recipes?

Yes, oatmeal can generally be used as a substitute for other types of oats in most recipes. They can be substituted for quick-cooking oats, instant oats, or steel-cut oats, although the texture and cooking time may vary slightly. Keep in mind that the substitution may affect the final outcome of the recipe, so it’s best to adjust accordingly.

Are oatmeal products gluten free?

Regular rolled oats are not inherently gluten-free, as they can be cross-contaminated with gluten during processing. However, gluten-free oatmeal is available on the market and is specifically labeled as such. Individuals with gluten sensitivity or celiac disease should choose certified gluten-free oats to avoid adverse reactions.

How can I incorporate oatmeal into my diet?

Rolled oats are incredibly versatile and can be incorporated into a variety of dishes. They can be enjoyed as a classic bowl of oatmeal, used in overnight oats, added to smoothies for extra fiber, or used as a nutritious ingredient in baked goods like cookies and muffins. You can also sprinkle them on top of yogurt or use them as a crunchy topping for fruit crumbles.

Are oats good for weight management?

Yes, oatmeal can be a beneficial addition to a weight management plan. They are high in fiber, which helps promote satiety and can help with weight control. The slow release of carbohydrates from oatmeal also helps maintain energy levels and prevent sudden spikes and crashes that can contribute to overeating.