Raw · fruits
Guava
228 mg/ 100g
68 kcal
Why this result?
Guava provides 228 mg of vitamin c per 100 g (+228 mg vs Rolled Oats (Raw)).
raw · edible portion100% yield
Rolled Oats (Raw)
Old-Fashioned Rolled Oats / Oatmeal
Avena sativa
Whole grain oat groats steamed and flattened, renowned for beta-glucan soluble fiber, sustained energy release, and phosphorus.
ENERGY389kcal / 100g
PROTEIN16.9grams
FIBER10.6grams
CARBS66.3grams
FAT6.9grams
SERVING SIZE BASIS100 g edible portion
Looking for healthy substitutes?Discover ranked food alternatives to Rolled Oats based on protein, fiber, or calories.
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All Nutrients →Notable Nutrients in Rolled Oats (Raw)
Key vitamins and minerals meeting high percentages of daily recommended intake
Rolled Oats Rankings in Best Food Guides
Smart Alternatives
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Discover ranked food alternatives to Rolled Oats (Raw) based on protein, fiber, or vitamins.
Raw · fruits
Orange
53.2 mg/ 100g
47 kcal
Why this result?
Orange provides 53.2 mg of vitamin c per 100 g (+53.2 mg vs Rolled Oats (Raw)).
Raw · fruits
Banana
8.7 mg/ 100g
89 kcal
Why this result?
Banana provides 8.7 mg of vitamin c per 100 g (+8.7 mg vs Rolled Oats (Raw)).
Cooked · vegetables
Sweet Potato (Baked/Cooked)
19.6 mg/ 100g
90 kcal
Why this result?
Sweet Potato (Baked/Cooked) provides 19.6 mg of vitamin c per 100 g (+19.6 mg vs Rolled Oats (Raw)).
NUTRITION COMPARISONS
Compare Any Foods →Popular Comparisons with Rolled Oats
Side-by-side nutrient differences with other common grains
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Rolled Oats vs BananaCalories, protein, carbs & vitamins
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Rolled Oats vs Sweet Potato (Baked/Cooked)Calories, protein, carbs & vitamins
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Compare →Full Nutrition Breakdown
Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 389kcal | |
| Protein | 16.9g | |
| Carbohydrates | 66.3g | |
| Dietary Fiber | 10.6g | |
| Total Fat | 6.9g | |
| Saturated Fat | 1.2g | |
| Total Sugars | 0.99g | |
| Sodium | 2.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 0mg | |
Vitamin A (RAE)Retinol & Carotenoids | 0µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 0.42mg | |
Vitamin KPhylloquinone & Menaquinones | 1.9µg | |
Folate (DFE)Vitamin B9 | 56µg | |
| 0.76mg | ||
| 0.14mg | ||
| 0.96mg | ||
| 1.3mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.12mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Rolled Oats (Raw)
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Rolled Oats (Raw)?
A 100-gram serving of Rolled Oats (Raw) contains 389 calories, 66.3g of total carbohydrates, and 10.6g of dietary fiber (yielding approx. 55.7g net carbs). By portion: 100 g contains approximately 389 calories; 1 standard bowl (40 g) contains approximately 156 calories; 1 cup dry (81 g) contains approximately 315 calories.
What are the standout vitamins and health benefits of Rolled Oats (Raw)?
Rolled Oats (Raw) is particularly high in Thiamin (Vitamin B1) (64% Daily Value), Magnesium (42% Daily Value), Phosphorus (42% Daily Value), Zinc (36% Daily Value). Whole grain oat groats steamed and flattened, renowned for beta-glucan soluble fiber, sustained energy release, and phosphorus.
What are good healthy substitutes for Rolled Oats (Raw)?
Popular and nutritionally verified alternatives to Rolled Oats (Raw) include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Rolled Oats (Raw) suitable for low-carb, keto, or vegan diets?
Rolled Oats (Raw) is naturally vegan, vegetarian, dairy free, high fiber. With 389 calories and 10.6g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetSR Legacy / Foundation Foods
Record Identifier#Standard Reference
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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