Rolled oats
Rolled oats are a type of lightly processed whole-grain food. They are made from oat groats that have been dehusked and steamed, before being rolled into flat flakes under heavy rollers and then stabilized by being lightly toasted.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 379 kcal (1,590 kJ) |
67.70 g | |
| Sugars | 0.99 g |
| Dietary fiber | 10.1 g |
6.52 g | |
13.15 g | |
| Vitamins | Quantity %DV† |
| Vitamin A equiv. | 0% 0 μg |
| Thiamine (B1) | 40% 0.460 mg |
| Riboflavin (B2) | 13% 0.155 mg |
| Niacin (B3) | 8% 1.125 mg |
| Pantothenic acid (B5) | 22% 1.120 mg |
| Vitamin B6 | 8% 0.1 mg |
| Folate (B9) | 8% 32 μg |
| Vitamin B12 | 0% 0.00 μg |
| Choline | 8% 40.4 mg |
| Vitamin C | 0% 0 mg |
| Vitamin D | 0% 0 μg |
| Vitamin E | 3% 0.42 mg |
| Vitamin K | 2% 2.0 μg |
| Minerals | Quantity %DV† |
| Calcium | 5% 52 mg |
| Iron | 33% 4.25 mg |
| Magnesium | 39% 138 mg |
| Manganese | 173% 3.630 mg |
| Phosphorus | 59% 410 mg |
| Potassium | 8% 362 mg |
| Sodium | 0% 6 mg |
| Zinc | 38% 3.64 mg |
| Other constituents | Quantity |
| β-glucan (soluble fibre) | 4 g |
| |
| †Percentages are roughly approximated using US recommendations for adults. Source: USDA FoodData Central | |
Thick-rolled oats usually remain unbroken during processing, while thin-rolled oats often become fragmented. Rolled whole oats, without further processing, can be cooked into a porridge and eaten as old-fashioned oats or Scottish oats; when the oats are rolled thinner and steam-cooked more in the factory, they will later absorb water much more easily and cook faster into a porridge, and when processed this way are sometimes called "quick" or "instant" oats.
Rolled oats are most often the main ingredient in granola and muesli. They can be further processed into a coarse powder, which breaks down to nearly a liquid consistency when boiled. Cooked oatmeal powder is often used as baby food.