Rolled Oats Nutrition Facts: Calories, Macros & Health Benefits
Summary: Rolled Oats contains 195 calories, 7g protein, 31g carbs, and 4.5g fat per one bowl (225g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one bowl (225g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 7.0g | 14% |
| Carbohydrates | 31.0g | 11% |
| Total Fat | 4.5g | 6% |
| Fiber | 3.5g | 12% |
| Sugar | 2.0g | -- |
| Saturated Fat | 1.8g | 9% |
| Cholesterol | 5.0mg | 2% |
| Sodium | 190.0mg | 8% |
| Calcium | 35.0mg | 3% |
| Iron | 210.0mg | 1167% |
| Magnesium | 1.1mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.70mg | 1% |
| Vitamin A | 0.50mcg | 0% |
| Vitamin B6 | 3.0mg | 176% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 90.0mcg | 22% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 8.0mg | 1% |
Is Rolled Oats Good for You?
Rolled Oats provides 195 calories per one bowl (225g) with 7g protein, 31g carbohydrates, and 4.5g fat. It is a source of iron (1167% dv), zinc (1273% dv), vitamin b6 (176% dv).
Australian breakfast combining oatmeal with buttered toast fingers spread with Vegemite
Key Health Benefits of Rolled Oats
- Iron (1167% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (176% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7g protein per serving to support satiety and muscle maintenance.
How to Track Rolled Oats Nutrition with Gram
Use Gram to log rolled oats and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in rolled oats?
Rolled Oats contains 195 calories per one bowl (225g).
How much protein is in rolled oats?
Rolled Oats provides 7g of protein per one bowl (225g).
How many carbs are in rolled oats?
Rolled Oats has 31g of carbohydrates per one bowl (225g).
Is rolled oats good for tracking nutrition?
Yes. Rolled Oats can be logged by calories, macros, and micronutrients in the Gram app.
How should I use rolled oats in a meal plan?
Use Rolled Oats as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track rolled oats and thousands of other foods with the Gram app.