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Rolled Oats Nutrition Facts: Are Rolled Oats Good for You?
Based on USDA data, dry rolled oats provide significant nutrition. They are high in dietary fiber, protein, iron, and several other minerals like magnesium and manganese. Rolled oats are also very low in sugar, sodium, and saturated fat. Whether they are a good choice depends on the portion size and what you add to them, as part of your overall diet.
Per 100 g · Cereals, oats, regular and quick, not fortified, dry
What stands out in rolled oats
- High in dietary fiber. A 100-gram portion of dry rolled oats contains 10.1 grams of dietary fiber. This amount provides 36% of the Daily Value (DV).
- Source of protein. With 13.2 grams of protein per 100 grams, rolled oats supply 26% of the Daily Value for this nutrient.
- High in manganese. Rolled oats provide 3.6 mg of manganese per 100 grams. This represents 158% of the Daily Value.
- Multiple key minerals. A 100-gram serving is also high in iron (24% DV), magnesium (33% DV), phosphorus (33% DV), zinc (33% DV), copper (43% DV), and selenium (53% DV).
What to keep in mind
- The nutrition data is for dry, unfortified oats, which contain 379 calories per 100 grams.
- Keep in mind that adding ingredients like sugar, butter, or milk will change the final nutritional values of your meal.
Rolled Oats nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 379 kcal | – |
| Protein | 13.2 g | 26% |
| Total fat | 6.5 g | 8% |
| Saturated fat | 1.1 g | 6% |
| Monounsaturated fat | 2 g | – |
| Polyunsaturated fat | 2.3 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 67.7 g | 25% |
| Dietary fiber | 10.1 g | 36% |
| Total sugars | 0.99 g | – |
| Water | 10.8 g | – |
| Sodium | 6 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 362 mg | 8% |
| Calcium | 52 mg | 4% |
| Iron | 4.2 mg | 24% |
| Magnesium | 138 mg | 33% |
| Phosphorus | 410 mg | 33% |
| Zinc | 3.6 mg | 33% |
| Copper | 0.39 mg | 43% |
| Manganese | 3.6 mg | 158% |
| Selenium | 28.9 mcg | 53% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.42 mg | 3% |
| Vitamin K | 2 mcg | 2% |
| Thiamin (B1) | 0.46 mg | 38% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (DFE) | 32 mcg | 8% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 40.4 mg | 7% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Rolled Oats by portion
The nutrition data is based on a 100-gram amount, but common serving sizes are different. A standard 1-cup portion of dry oats weighs 81 grams and contains 307 calories, about 11 grams of protein, and 8 grams of fiber. A smaller, 1/3-cup portion of dry oats weighs 27 grams and provides 102 calories, 3.6 grams of protein, and 2.7 grams of fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 81 g | 307 | 10.7 g | 54.8 g | 8.2 g | 5.3 g |
| 0.33 cup | 27 g | 102 | 3.6 g | 18.3 g | 2.7 g | 1.8 g |
How rolled oats compares with other grain foods
Among 18 grain foods on this site, dry rolled oats rank highest for protein, potassium, iron, and zinc. They have more fiber (10.1 g per 100 g) than sourdough bread (2.2 g), white bread (2.7 g), and flour tortillas (2.4 g), but less than popcorn (14.5 g). Their sugar content is very low, ranking 7th out of 18 grains. Calorically, at 379 kcal per 100 g, they are similar to popcorn (387 kcal) and contain more calories than breads or tortillas.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Rolled Oats | 379 | 13.2 g | 67.7 g | 10.1 g | 6.5 g |
| Popcorn | 387 | 12.9 g | 77.8 g | 14.5 g | 4.5 g |
| Flour Tortilla | 297 | 8 g | 49.3 g | 2.4 g | 7.6 g |
| Sourdough Bread | 272 | 10.8 g | 51.9 g | 2.2 g | 2.4 g |
| White Bread | 266 | 8.8 g | 49.4 g | 2.7 g | 3.3 g |
Quick answers
How many calories are in a cup of rolled oats?
According to USDA data, one cup (81 g) of dry rolled oats contains 307 calories.
How much protein is in rolled oats?
A 100-gram serving of dry rolled oats has 13.2 grams of protein. A 1-cup portion (81 g) provides 10.7 grams of protein.
Are rolled oats high in sugar?
No, rolled oats are very low in sugar. A 100-gram serving of dry oats contains just under 1 gram of total sugars.
When to talk to a doctor or dietitian
- At 362 mg of potassium per 100 g, rolled oats is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how rolled oats fits your situation.
Last updated October 21, 2026