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Oats, whole grain, rolled

🔥 382 Calories
💪 13.5g Protein
⚡ 68.7g Carbohydrates
🥑 5.9g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Grains
Oats, whole grain, rolled
Energy density
Dense
382 kcal per 100g
Macro energy profile
Carb-led
14% Protein · 72% Carbohydrates · 14% Fat
Glycemic profile
Low GI
GI 55 · GL 22
Notable signals
High in proteinLow in sugarLow in sodiumUSDA data

Nutritional Information

382
kcal/100g
Protein
13.5g
Carbohydrates
68.7g
Fat
5.9g
Glycemic Index:
55

About Oats, whole grain, rolled

Oats, whole grain, rolled are a popular breakfast staple made from the whole oat grain that has been steamed and rolled flat. They are a nutritious food originating from the Avena sativa plant, which has been cultivated for thousands of years across various regions, particularly in Europe and North America. Rolled oats are processed to retain their nutritional value while ensuring a quicker cooking time, making them an ideal choice for busy individuals seeking a healthy meal option.

Nutritionally, rolled oats are an excellent source of complex carbohydrates, fiber, and protein, providing about 382 calories per 100 grams. With 13.5 grams of protein, 68.7 grams of carbohydrates, and 5.9 grams of fat, they are not only energy-dense but also beneficial for maintaining satiety and overall health. Their high fiber content aids digestion, while their versatility allows them to be used in various recipes, from oatmeal and granola to baked goods and smoothies.

Health Benefits

Supports heart health by lowering cholesterol levels.
Aids in digestion due to high fiber content.
Helps regulate blood sugar levels, making it suitable for diabetics.
Promotes weight management by enhancing feelings of fullness.
Provides essential vitamins and minerals, including B vitamins and iron.
Offers antioxidant properties that may reduce inflammation.
May improve skin health and reduce acne when consumed regularly.
Supports muscle repair and growth due to its protein content.
Contributes to gut health by promoting beneficial bacteria.
Can enhance athletic performance by providing sustained energy.

Recommended Food Pairings

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Bananas - Adds natural sweetness and potassium, enhancing energy.
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Honey - Provides a natural sweetener that complements the earthiness of oats.
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Greek Yogurt - Increases protein content and adds creaminess to breakfast.
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Nuts (e.g., almonds, walnuts) - Adds healthy fats and crunch, enhancing texture.
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Berries (e.g., blueberries, strawberries) - Provides antioxidants and freshness.

How to Consume

Serving size
Recommended serving is 50g, approximately 1/2 cup dry.
Frequency
Recommended frequency is 3-5 times per week.
  • •Cook rolled oats in water or milk for a warm breakfast.
  • •Use oats as a base for smoothies for added texture and nutrition.
  • •Incorporate oats into baked goods like muffins and cookies.
  • •Add oats to soups or stews for added thickness and nutrition.
  • •Top oatmeal with fruits, nuts, or seeds for enhanced flavor and nutrients.

Selection & Storage

How to choose:

  • ✓Choose oats that are labeled as whole grain for maximum nutrition.
  • ✓Look for products with minimal added sugars or preservatives.
  • ✓Check for freshness dates on the packaging to ensure quality.
  • ✓Select oats that are free from any signs of mold or moisture.
Storage
Store in a cool, dry place in an airtight container to prevent moisture absorption.
Shelf life
Dry rolled oats can last for up to 2 years if stored properly.

Warnings & Contraindications

  • ⚠️Individuals with celiac disease should avoid oats unless certified gluten-free.
  • ⚠️People with oat allergies should refrain from consumption.
  • ⚠️Excessive consumption may lead to digestive discomfort due to fiber content.
  • ⚠️Avoid adding excessive sugars or unhealthy fats to maintain health benefits.

Frequently Asked Questions

How many calories does Oats, whole grain, rolled have?

Oats, whole grain, rolled contain approximately 382 calories per 100 grams. This caloric content is primarily derived from complex carbohydrates, making them a great source of sustained energy.

Is Oats, whole grain, rolled healthy?

Yes, Oats, whole grain, rolled are considered very healthy. They are high in fiber, which aids digestion and helps regulate blood sugar levels. Additionally, they provide essential nutrients and antioxidants that contribute to overall health.

How should Oats, whole grain, rolled be stored?

To store rolled oats, place them in an airtight container in a cool, dry place. This will help maintain their freshness. If stored properly, they can last for up to 2 years.

What are the benefits of eating Oats, whole grain, rolled?

Eating Oats, whole grain, rolled can offer numerous health benefits, including improved heart health, better digestion, and enhanced weight management. They are rich in nutrients and can help keep you feeling full longer.

How much Oats, whole grain, rolled can I eat per day?

A recommended daily intake of rolled oats is about 50g, which is approximately 1/2 cup dry. This serving size provides a good balance of nutrients without excessive calorie intake.

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