Grain

Rolled Oats

A high-fiber whole grain behind oatmeal, overnight oats and easy baking.

Nutrition

per 100g, dry

389

Calories

17g

Protein

66g

Carbs

Fat

11g

Fiber

high fiberwhole grainbreakfast

Good to know

•Rich in beta-glucan, a soluble fiber linked to heart health.
•Keeps you full through the morning.
•Dry numbers look high — a real portion is ~40–50g.

Great in

Overnight oats and porridgeBlended into smoothiesHomemade granola and baked oatsOat flour for baking

Healthy swaps & pairings

→Steel-cut oats for a chewier texture
→Quinoa flakes for a gluten-free option
→Chia pudding for a no-cook high-fiber breakfast

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More grains

🍚 White Rice 🍚 Brown Rice 🌾 Quinoa 🍝 Whole Wheat Pasta

Nutrition values are rounded approximations per 100g and vary with variety, cut and preparation.