Rolled Oats Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.0GI Medium HighStaple foodAllergen: Gluten

Macronutrients

Calories71 kcal 4% DV

Protein2.5 g 5% DV

Carbohydrates12 g 4% DV

Fat1.5 g 2% DV

Fiber1.7 g 6% DV

Total sugars0.3 g no %DV*

Sodium4.0 mg 0% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E0.08 mg 1%

Vitamin K0.3 µg 0%

Thiamin B10.08 mg 7%

Riboflavin B20.02 mg 2%

Niacin B30.23 mg 1%

Vitamin B60.02 mg 1%

Folate B96.0 µg 2%

Vitamin B120.0 µg 0%

Calcium9.0 mg 1%

Iron0.9 mg 5%

Magnesium27 mg 6%

Phosphorus77 mg 6%

Potassium61 mg 1%

Zinc0.64 mg 6%

Selenium2.8 µg 5%

Common serving sizes

Serving	Weight
1 cup cooked	234 g

Best timing around exercise

2-3 hours pre-workout for sustained energy. White rice post-workout for fast glycogen replenishment

More grains

Quinoa Amaranth Finger Millet (Ragi)Wild Rice Freekeh Teff Black Rice (Forbidden Rice)Buckwheat Groats

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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