Rolled oats

For theLemon Jellysong, seeRolled/Oats.

See also:Steel-cut oats

A tablespoon of rolled oats

Close-up

Rolled oats, dry

Nutritional value per 100 g (3.5 oz)
Energy	379 kcal (1,590 kJ)
Carbohydrates	67.70 g
Sugars	0.99 g
Dietary fiber	10.1 g
Fat	6.52 g
Protein	13.15 g
Vitamins	Quantity %DV†
Vitamin A equiv.	0% 0 μg
Thiamine (B1)	38% 0.460 mg
Riboflavin (B2)	12% 0.155 mg
Niacin (B3)	7% 1.125 mg
Pantothenic acid (B5)	22% 1.120 mg
Vitamin B6	6% 0.1 mg
Folate (B9)	8% 32 μg
Vitamin B12	0% 0.00 μg
Choline	7% 40.4 mg
Vitamin C	0% 0 mg
Vitamin D	0% 0 μg
Vitamin E	3% 0.42 mg
Vitamin K	2% 2.0 μg
Minerals	Quantity %DV†
Calcium	4% 52 mg
Iron	24% 4.25 mg
Magnesium	33% 138 mg
Manganese	158% 3.630 mg
Phosphorus	33% 410 mg
Potassium	12% 362 mg
Sodium	0% 6 mg
Zinc	33% 3.64 mg
Other constituents	Quantity
β-glucan (soluble fibre)	4 g
Full Link to USDA Database entry
†Percentages estimated usingUS recommendationsfor adults,except for potassium, which is estimated based on expert recommendation fromthe National Academies.

Rolled oatsare a type of lightly processedwhole-grainfood. They are made fromoatgroatsthat have beendehuskedandsteamed,before being rolled into flat flakes under heavy rollers and then stabilized by being lightlytoasted.

Thick-rolled oatsusually remain unbroken during processing, whilethin-rolled oatsoften become fragmented. Rolled whole oats, without further processing, can be cooked into a porridge and eaten asold-fashioned oatsorScottish oats;when the oats are rolled thinner and steam-cooked more in the factory, they will later absorb water much more easily and cook faster into aporridge,and when processed this way are sometimes called "quick" or "instant" oats.

Rolled oats are most often the main ingredient ingranolaandmuesli.They can be further processed into acoarse powder,which breaks down to nearly a liquid consistency when boiled. Cooked oatmeal powder is often used asbaby food.

Process

Theoat,like othercereals,has a hard, inedible outerhuskthat must be removed before the grain can be eaten. After the outer husk (orchaff) has been removed from the stillbran-coveredoat grains, the remainder is called oat groats.Since the bran layer, though nutritious, makes the grains tougher to chew and contains anenzymethat can cause the oats to gorancid,raw oat groats are often further steam-treated to soften them for a quicker cooking time and to denature the enzymes for a longer shelf life.

Steel-cut or pinhead oats

Steel-cutoats (sometimes called "pinhead oats", especially if cut small) are oat groats that have been chopped by a sharp-bladed machine before any steaming, and thus retain bits of the bran layer.

Preparation

Rolled oats can be eaten without further heating or cooking, if they are soaked for 1–6 hours in water-based liquid, such as water, milk, or plant-based dairy substitutes. The required soaking duration depends on shape, size and pre-processing technique.

Whole oat groats can be cooked as abreakfast cerealin the same general way as the various forms ofoatmeal,rolled oats, andpinhead oats;they simply take longer to cook.Rolled oats are used ingranola,muesli,oatcakes,andflapjacks(the style of "flapjack" that is like agranola bar,not apancake).

Nutrients

Whole oats (uncooked) are 68%carbohydrates,6%fat,and 13%protein(table). In a 100-gram reference amount, whole oats supply 379caloriesand contain high amounts (20% or more theDaily Value,DV) of theB vitamins–thiamineandpantothenic acid(40% and 22% DV, respectively) – and severaldietary minerals,especiallymanganese(173% DV) andphosphorus(59% DV). As a rich source ofdietary fiber(10 grams per 100 gram serving), whole oats supplybeta-glucan(4 grams per 100 gram serving; table), asoluble fiberwithcholesterol-lowering effects.

See also

• Flattened rice
• Oat bran
• Oat milk
• Oatmeal