Rolled Oats (Old Fashioned)
Staple Grains & Cereals · 10 specs
Direct Answer
Rolled oats are steamed and flattened whole oat groats (Avena sativa). Per 100g raw, they provide 389 kcal, 66.3g carbohydrates (10.6g fiber, including 4g beta-glucan soluble fiber), 16.9g protein, and 6.9g fat with a low glycemic index of 55.
Source: USDA FoodData Central (FDC ID: 173904) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 389 kcal |
| Carbohydrates | 66.3 g |
| Dietary Fiber | 10.6 g |
| Net Carbohydrates | 55.7 g |
| Protein | 16.9 g |
| Total Fat | 6.90 g |
| Glycemic Index (GI) | 55 (Low-Medium) |
| Water Content | 8.2 g |
| Gluten Status | Naturally Gluten-Free (Requires certified processing) |
| Standard Water-to-Rice Ratio | 2.0 : 1.0 (Liquid to Oats) |
Beta-Glucan & Satiety Mechanics
Oats are exceptionally rich in beta-glucan, a viscous soluble fiber that forms a gel in the digestive tract. This delays gastric emptying, prolongs satiety, blunts postprandial glucose spikes, and binds to bile acids to lower LDL cholesterol.
Technical Comparisons
Compare all in Staple Grains & Cereals →
Rolled Oats (Old Fashioned) vs Brown Rice (Whole Grain)
→
Rolled Oats (Old Fashioned) vs Buckwheat Groats
→
Rolled Oats (Old Fashioned) vs Bulgur Wheat
→
Rolled Oats (Old Fashioned) vs Cornmeal (Polenta / Maize)
→
Rolled Oats (Old Fashioned) vs Couscous (Durum Semolina)
→
Rolled Oats (Old Fashioned) vs Farro (Emmer Wheat)
→
Rolled Oats (Old Fashioned) vs Jasmine Rice (Fragrant White)
→
Rolled Oats (Old Fashioned) vs Millet (Proso / Pearl)
→