64 kcal P 0.7g C 14.6g F 0.31g
🍚 Cereal Grains and Pasta
Calories in Oats, whole grain, rolled, old fashioned
The grain with a cholesterol-lowering fiber so proven it gets its own claim on the box
382 kcal
What makes oats so powerful?
Oats are one of the few foods allowed an FDA-approved health claim directly on packaging, because the soluble fiber they contain, beta-glucan, has repeatedly been shown in clinical studies to lower LDL ("bad") cholesterol when eaten regularly. Beta-glucan works by forming a gel in the gut that binds to cholesterol and bile acids, helping carry them out of the body before they're reabsorbed. Steel-cut, rolled, and instant oats all come from the same oat groat — the only difference is how much it's been cut, rolled, and pre-cooked, not the underlying nutrition, though more processing speeds digestion and reduces fiber's blood-sugar-blunting effect.
FDA health claim food
One of the few foods with an approved cholesterol-lowering claim, thanks to its beta-glucan fiber.
The gel mechanism
Beta-glucan forms a gel in the gut that binds cholesterol and bile acids for removal.
Same grain, different cut
Steel-cut, rolled, and instant oats are the same oat groat, just processed differently.
💡 When & how to use it
Steel-cut or rolled oats digest more slowly than instant oats, giving a steadier blood sugar response. Soaking oats overnight softens them without cooking and can make the beta-glucan gel even more pronounced; pair with fruit and nuts for a more complete micronutrient profile.
Calories by Serving Size
100g
382 kcal
P 13.5g C 68.7g F 5.89g
1 RACC (40g)
153 kcal
P 5.4g C 27.5g F 2.4g
200g
764 kcal
P 27g C 137.4g F 11.8g
50g
191 kcal
P 6.8g C 34.4g F 2.9g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 382
% Daily Value*
Total Fat 5.89g 8%
Sodium 0.67mg 0%
Total Carbohydrate 68.7g 25%
Protein 13.5g 27%
Calcium 45.5mg 4%
Iron 4.34mg 24%
Potassium 350mg 7%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Oats fit your daily goals?
76 min
Walking to burn 382 kcal
19%
of 2,000 kcal daily goal
13.5g
protein (27% of daily 50g)
5
servings until 2,000 kcal
Log Oats in CalRay — just snap a photo
CalRay's AI recognizes oats and hundreds of thousands of other foods from a photo. No manual lookup needed.
Frequently Asked Questions
How many calories are in Oats, whole grain, rolled, old fashioned?
Oats, whole grain, rolled, old fashioned contains 382 calories per 100g. A standard serving of 1 RACC (40g) provides 153 calories. It is relatively calorie-dense, so portion control is important.
How much protein does Oats, whole grain, rolled, old fashioned have?
Oats, whole grain, rolled, old fashioned provides 13.5g of protein per 100g, which is 27% of the 50g daily recommended value. It is a good source of protein.
How many carbs are in Oats, whole grain, rolled, old fashioned?
Oats, whole grain, rolled, old fashioned contains 68.7g of carbohydrates per 100g .
Is Oats, whole grain, rolled, old fashioned good for weight loss?
Oats, whole grain, rolled, old fashioned has 382 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately.
How do I track Oats, whole grain, rolled, old fashioned calories accurately?
The easiest way to track oats is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
🍽️ Perfectly Pairs With Oats
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