Rolled Oats: Calories, Nutrition & Healthier Swaps
352 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: low fiber: high
Rolled oats are flattened whole oat groats. The thicker the flakes and the longer the cook, the slower they digest; they contain beta-glucan and magnesium.
Rolled Oats nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 40 g |
|---|---|---|
| Calories | 352 kcal | 141 kcal |
| Protein | 12 g | 4.9 g |
| Fat | 6.2 g | 2.5 g |
| incl. saturated | 1.1 g | 0.4 g |
| Carbohydrates | 60 g | 24 g |
| incl. sugars | 1 g | 0.4 g |
| Fiber | 10 g | 4 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Rolled Oats: nutrition highlights
It has 4 g of fiber per serving — roughly 16% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.
On the open Nutri-Score algorithm, rolled oats gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 40 g) is 141 kcal — roughly 46 min of easy walking or 18 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Rolled Oats
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Rye bran — 60 g, 133 kcal: +22 g fibre.
- Wheat bran — 70 g, 151 kcal: +26 g fibre.
- White beans, boiled — 100 g, 135 kcal: +2.3 g fibre.
- Chickpeas — 90 g, 148 kcal: +2.8 g fibre.