Rolled Oats
Rolled oats are made from oat grains softened with steam and pressed flat. With their soluble fibre, beta-glucan, they are the favourite grain of the breakfast table.
| Basis | dry, 100 g |
|---|---|
| Food group | Grains |
| Practical portion | About half a cup per serving |
| Portion (g) | 40 |
| Energy (kcal/100 g) | 380 |
| Protein (g/100 g) | 13.5 |
| Carbohydrate (g/100 g) | 67.7 |
| Fat (g/100 g) | 6.5 |
| Fibre (g/100 g) | 10.1 |
| Notable nutrients |
|
| Storage | Dry, in a sealed container in a cool, dry place, for months. |
| Food safety | In coeliac disease only certified gluten-free oats should be chosen, and a doctor consulted. |
Nutrition profile
100 g of rolled oats (dry) contains roughly 380 kcal, 13 g of protein and 10 g of fibre. The values are approximate averages. What sets oats apart from other grains is that they contain a type of soluble fibre called beta-glucan; on contact with water it forms a gel-like consistency, and that gives porridge its familiar texture.
Practical uses
The classic use is porridge cooked with milk or water. Overnight oats, prepared the evening before, are a practical alternative for anyone short of time in the morning: the oats are mixed with yoghurt or milk and left in the fridge. Topping them with fruit, walnuts or almonds makes the meal fuller. Ground into flour, oats can also be used in baking.
A note on gluten, and storage
Oats themselves contain no gluten, but because most facilities also handle wheat on shared lines, products can be contaminated with it. People with coeliac disease should choose certified products labelled "gluten free" and discuss the matter with their doctor. Dry rolled oats keep for months in a sealed container in a cool, dry place, while cooked porridge is best eaten from the fridge within a few days.
Related terms: Wholemeal Bread, Bulgur, Magnesium