Rolled Oats (Dry, 1 cup)

80 g
300 Calories
Carbs
Insight

Rolled oats are incredibly versatile whole grains characterized by their flat, slightly textured oval shape, which is achieved by steaming and rolling whole oat groats to reduce their cooking time. Known for their mild, earthy, and subtly nutty flavor profile, these oats serve as a perfect culinary blank canvas that beautifully absorbs warm spices, sweet syrups, and savory broths. In the kitchen, they are the undeniable foundation of classic breakfast dishes like warm morning porridge and trendy, make-ahead overnight oats. Beyond the breakfast bowl, they play a starring role in homemade granolas, wholesome baked goods such as muffins and cookies, and even savory recipes where they act as a hearty binding agent for meatloaf or vegetarian patties. Incorporating this classic pantry staple into your daily meals is an effortless way to add a satisfying, chewy texture and rustic charm to a wide array of culinary creations.

Culinary & Storage Tips

Selection

Choose rolled oats with a uniform, pale tan color and a subtle earthy scent, avoiding any bags that look damaged, damp, or have excess powdery residue at the bottom.

Storage

Keep dry rolled oats in an airtight glass or BPA-free plastic container in a cool, dark pantry for up to 12 months, or store them in the freezer to prevent their natural oils from going rancid.

Healthy Uses

  • Blend dry oats into a fine powder to create a whole-grain, high-fiber oat flour for pancakes, muffins, and quick breads.
  • Soak them with unsweetened almond milk, chia seeds, and fresh berries to make a convenient, heart-healthy serving of overnight oats.
  • Toast dry oats lightly in a skillet with a pinch of cinnamon and chopped walnuts for a crunchy, low-sugar yogurt topping.

Macronutrients

Per Serving

10.7g Protein · 53.6g Carbs · 5.6g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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Frequently Asked Questions

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