Grains & Cereals High fibre High protein 🇺🇸 USDA FDC 2025
✦ Whole grain: full beta-glucan ✦ Lower GI than instant oats ✦ Classic porridge texture ✦ Versatile in baking

Old-fashioned rolled oats are whole oat groats steamed and flattened, retaining the full bran, germ, and endosperm. They provide the same beta-glucan and nutrients as groats but cook much faster. Their intact grain structure still gives a relatively low glycaemic response compared with quick or instant oats.

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Preparation note

Cook in 2 parts liquid for 5 minutes on the hob, or microwave 2 minutes. Cold overnight oats (soaked in milk or plant milk) develop more resistant starch and a creamier texture.

Sources: CoFID 2021

Macronutrients per 100g

1,597
kJ
Energy
13.5
g
Protein
58.2
g
Carbs
7.29
g
Fibre
5.89
g
Fat
0.00
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Phosphorus 387 mg 55%
Potassium 350 mg 18%
Molybdenum 160 µg 200%
Magnesium 126 mg 34%
Calcium 45.5 mg 6%
Folate 32.0 µg 16%
Selenium 25.4 µg 46%
Iron 4.34 mg 31%
Manganese 3.23 mg 162%
Zinc 2.74 mg 27%
Niacin (B3) 0.993 mg 6%
Copper 0.428 mg 43%
Thiamin (B1) 0.406 mg 37%
Vitamin B6 0.135 mg 10%
Biotin (Vitamin B7) 21.9 µg 44%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: USDA FoodData Central (FDC 2025). Values adjusted to UK measurement conventions before import: fibre converted from AOAC to NSP (×0.7); carbohydrate reported as available carbs (fibre excluded). Source record tag: USDA FDC 2025. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.