VeganCereals & Grains

Rolled Oats

Nutrition Facts Per 100g

Also known as: OLD FASHIONED OATS

Rolled Oats is a staple grain or cereal product in Indian diets, providing steady energy through complex carbohydrates. Each 100g serving offers 379 kcal and 67.7g of carbohydrates. It also provides meaningful amounts of Magnesium (approximately 115% of a typical adult's daily needs) and Phosphorus (approximately 59% of a typical adult's daily needs). See the full nutrition facts for Rolled Oats below.

Nutrition Summary

379kcalCalories

13.2gProtein

67.7gCarbs

6.5gFat

10.1gFiber

Protein 14% Carbs 71% Fat 15%

Micronutrients

High in:MagnesiumPhosphorusThiamin (B1)ZincVitamin B6

Calcium52.0 mg(5%)

Iron4.3 mg(33%)

Zinc3.6 mg(38%)

Potassium362 mg(12%)

Sodium6.0 mg(1%)

Magnesium410 mg(115%)

Phosphorus410 mg(59%)

Thiamin (B1)0.5 mg(40%)

Riboflavin (B2)0.2 mg(13%)

Niacin (B3)1.1 mg(7%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)138 µg(35%)

Vitamin B60.5 mg(38%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.4 mg(3%)

Fat Breakdown4

MUFA2.0 g

13%

PUFA2.5 g

42%

Omega-30.1 g

Omega-62.4 g

17%

Limit These2

Saturated Fat1.1 g

Cholesterol0 mg

Common Serving Sizes

1/2 cup dry40g

152 kcal5.3g protein

1 cup cooked234g

887 kcal30.9g protein

100 g100g

379 kcal13.2g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Rolled Oats?

Rolled Oats contains 379 kcal per 100g. A typical serving (1/2 cup dry) contains approximately 152 kcal.

How much protein is in Rolled Oats?

Rolled Oats provides 13.2g of protein per 100g, which is approximately 26% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Rolled Oats good for weight loss?

Rolled Oats provides 379 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Rolled Oats vegan?

Yes, Rolled Oats is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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