Grains And Cereals • Deep Nutrition Analytics
Oats, whole grain, rolled, old fashioned
Oats, whole grain, rolled, old fashioned is a grains and cereals providing 382 kcal per 100g serving, primarily fueled by carbohydrates (68.7g) for accessible carbohydrate energy. Notably, a single 100g serving delivers an exceptional 140% DV of Manganese (3.23 mg), making it an elite dietary source. Despite a higher energy concentration (3.8 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 13.5 g
- Carbohydrates
- 68.7 g
- Fat
- 5.9 g
Carbohydrate Quality & Sustained Energy
Oats, whole grain, rolled, old fashioned delivers 68.7g of carbohydrates, yielding 68.7g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.7 g |
| Total lipid (fat) | 5.9 g |
| Total dietary fiber (AOAC 2011.25) | 10.4 g |
| High Molecular Weight Dietary Fiber (HMWDF) | 9.7 g |
| Carbohydrate, by difference | 68.7 g |
| Protein | 13.5 g |
| Energy (Atwater General Factors) | 382 kcal |
| Energy (Atwater Specific Factors) | 379 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 3.2 mg |
| Copper | 0.4 mg |
| Selenium | 25.4 µg |
| Phosphorus | 387 mg |
| Magnesium | 126 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.3 mg |
| Magnesium, Mg | 126 mg |
| Phosphorus, P | 387 mg |
| Potassium, K | 350 mg |
| Sodium, Na | 0.7 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 3.2 mg |
| Selenium, Se | 25.4 µg |
| Calcium, Ca | 45.5 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Beta-glucan | 7.5 g |
| Thiamin | 0.4 mg |
| Molybdenum, Mo | 160 µg |
| Niacin | 1 mg |
| Biotin | 21.9 µg |
| Folate, total | 32 µg |
| Water | 10.2 g |
| Nitrogen | 2.3 g |
| Ash | 1.7 g |
| Starch | 53.8 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 4.3 mg of dietary iron (24% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 126 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Common serving sizes
- Serving40 g
Compare Oats, whole grain, rolled, old fashioned with Category Peers
Oats, whole grain, rolled, old fashioned vs Oats, whole grain, steel cut
Compared to Oats, whole grain, steel cut, Oats, whole grain, rolled, old fashioned has 8% more protein and 0% higher calories per 100g.
Bread, crumbs, dry, grated, seasoned vs Oats, whole grain, rolled, old fashioned
Compared to Bread, crumbs, dry, grated, seasoned, Oats, whole grain, rolled, old fashioned has 100% less fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Oats, whole grain, rolled, old fashioned?
A standard 100-gram serving of Oats, whole grain, rolled, old fashioned contains 382 calories (1598 kJ), alongside 13.5g of protein, 68.7g of carbohydrates, and 5.9g of fat.
In common serving sizes:- 40g: ~153 kcal
Is Oats, whole grain, rolled, old fashioned suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 68.7g of net carbs per 100g (68.7g total carbs minus -g fiber), consuming Oats, whole grain, rolled, old fashioned will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Oats, whole grain, rolled, old fashioned?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Oats, whole grain, rolled, old fashioned are:
- Manganese: 3.23 mg (140% of your daily value)
- Copper: 0.428 mg (48% of your daily value)
- Selenium: 25.4 µg (46% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2346396).