Food Guts - Ingredient Information

Ingredient Lookup

Rolled Oat

Nutritional Information

1 cup, rolled oat

  • Calories 607
  • Calories from Fat 96.84
  • Amount%DV
  • Total Fat 10.76g17%
  • Saturated Fat 1.899g9%
  • Monounsaturated Fat 3.398g
  • Polyunsaturated Fat 3.955g
  • Cholestreol 0mg0%
  • Sodium 3mg0%
  • Potassium 669mg19%
  • Total Carbohydrate 103.38g34%
  • Dietary Fiber 16.5g66%
  • Sugars 0g
  • Protein 26.35g53%
  • Calcium 8mg1%
  • Iron 41mg228%
  • Vitamin A 0%
  • Vitamin C 0%

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Rolled Oat on Wikipedia:

For the Lemon Jelly song of the same title, see Rolled/Oats. This article needs additional citations for verification. Please help improve this article by adding reliable references. Unsourced material may be challenged and removed. (January 2009) A tablespoon of rolled oats Rolled oats, dry Nutritional value per 100 g (3.5 oz) Energy 1,607 kJ (384 kcal) Carbohydrates 67 g Sugars 1 g Dietary fiber 10 g Fat 6 g Protein 16 g Thiamine (Vit. B1) 0.7 mg (54%) Vitamin E 0.7 mg (5%) Iron 4 mg (32%) Phosphorus 474 mg (68%) β-glucan (soluble fiber)*  4 g *[citation needed] Percentages are relative to US recommendations for adults. Source: USDA Nutrient database

Rolled oats are traditionally oat groats that have been rolled into flat flakes under heavy rollers and then steamed and lightly toasted. The oat, like the other cereals, has a hard, inedible outer husk that must be removed before the grain can be eaten. After the outer husk (or chaff) has been removed from the still bran-covered oat grains, the remainder is called oat groats. Oat groats are a whole grain that can be used as a breakfast cereal. Steel-cut oats are oat groats that have been chopped into smaller pieces and retain bits of the bran layer. Since the bran layer, though nutritious, makes the grains tough to chew and contains an enzyme that can cause the oats to go rancid, raw oat groats are often further steam-treated to soften them for a quicker cooking time (modern ``quick oats``) and to denature the enzymes for a longer shelf life.

Rolled oats that are sold as oatmeal usually, but not always, have had the tough bran removed. They have often, but not always, been lightly baked or pressure-cooked or ``processed`` in some fashion. Thick-rolled oats are large whole flakes, and thin-rolled oats are smaller, fragmented flakes. Oat flakes that are simply rolled whole oats without further processing can be cooked and eaten as ``old-fashioned`` oatmeal, but more highly fragmented and processed rolled oats absorb water much more easily and therefore cook faster, so they are sometimes called ``quick`` or ``instant`` oatmeal. Oatmeal can be further processed into coarse powder, which, when cooked, becomes a thick broth. Finer oatmeal powder is often used as baby food. Rolled oats are also often the main ingredient in granola and muesli.

Whole oats are an excellent source of thiamine, iron, and dietary fiber. Fiber is helpful in reducing cholesterol levels in the bloodstream. Whole oats are also the only source of antioxidant compounds known as avenanthramides; these are believed to have properties which help to protect the circulatory system from arteriosclerosis. Oat products also contain beta-glucan, which may help Type 2 diabetics control their blood sugar level, and might also help stimulate the immune system to fight off bacterial infections.[1]

Other uses

Rolled oats are the primary form of bait used by biologists trapping terrestrial small mammals in temperate zones. They are used alone or in a mixture with peanut butter and soy sauce. A trail of dry rolled oats is set leading to the treadle of Sherman traps or moistened rolled oats is set on snap traps.[citation needed]


^ ``Steel-cut oats``.