May 24, 2023 3 min read

Rolled oats, also known as old-fashioned oats, are a popular and versatile breakfast food. They are made from whole oat groats that have been steamed and then flattened with large rollers. In this article, we will discuss everything you need to know about rolled oats, including their nutrition, health benefits, and ways to incorporate them into your diet.


Rolled oats are a nutrient-dense food that contains several essential nutrients. They are a good source of dietary fiber, particularly soluble fiber, which helps lower cholesterol levels and improve digestion. They also contain a variety of vitamins and minerals, including manganese, phosphorus, magnesium, and iron.

One cup (80 grams) of rolled oats contains approximately:

  • Calories: 303
  • Protein: 11 grams
  • Fat: 5 grams
  • Carbohydrates: 54 grams
  • Fiber: 8 grams
  • Sugar: 1 gram
  • Health Benefits

Rolled oats offer numerous health benefits due to their high nutrient content. Here are some of the most notable health benefits of consuming rolled oats:

May Help Lower Cholesterol Levels

Rolled oats are rich in beta-glucan, a type of soluble fiber that helps reduce cholesterol levels in the body. When consumed regularly, beta-glucan can help lower both total cholesterol and LDL (bad) cholesterol levels, which are both risk factors for heart disease.

May Help Regulate Blood Sugar Levels

The soluble fiber found in rolled oats can also help regulate blood sugar levels. It slows down the absorption of glucose into the bloodstream, which can help prevent blood sugar spikes and crashes. This makes rolled oats a good choice for people with diabetes or those at risk of developing the condition.

May Promote Digestive Health

The high fiber content of rolled oats can help promote digestive health. It helps keep the digestive system regular and can prevent constipation. In addition, the beta-glucan found in rolled oats can help improve gut health by feeding beneficial gut bacteria.

May Help with Weight Management

Rolled oats can be a great food choice for people looking to manage their weight. The high fiber content of rolled oats helps keep you feeling full for longer, which can prevent overeating. In addition, the protein found in rolled oats can help reduce hunger and promote satiety.

Ways to Incorporate Rolled Oats into Your Diet

Rolled oats are a versatile ingredient that can be incorporated into a variety of dishes. Here are some of the most popular ways to incorporate rolled oats into your diet:


Oatmeal is a classic breakfast dish that can be made with rolled oats. Simply cook the rolled oats with milk or water and add your desired toppings, such as fresh fruit, nuts, or honey.


Granola is a popular snack food that can be made with rolled oats. Mix rolled oats with nuts, seeds, and dried fruit, and bake in the oven until crispy. Serve with yogurt or milk for a delicious and nutritious breakfast or snack.


Rolled oats can be blended into smoothies for an extra boost of fiber and protein. Simply add a quarter cup of rolled oats to your favorite smoothie recipe and blend until smooth.

Baked Goods

Rolled oats can be used in a variety of baked goods, including cookies, muffins, and bread. They can be used in place of other types of flour or added for extra texture and flavor.

Rolled oats are a nutritious and versatile ingredient that offers numerous health benefits. They are a good source of fiber, vitamins, and minerals, and can help lower cholesterol levels, regulate blood sugar levels, promote digestive health, and aid in weight management.

Incorporating rolled oats into your diet is easy and can be done in a variety of ways. Whether you enjoy oatmeal for breakfast, granola for a snack, or use rolled oats in your baking, there are many delicious and nutritious ways to incorporate this versatile ingredient into your diet.

When shopping for rolled oats, it is important to choose whole grain oats, as they contain all parts of the oat grain and are the most nutrient-dense. Avoid flavored instant oatmeal packets, as they are often high in added sugar and preservatives.

Overall, rolled oats are a healthy and tasty addition to any diet. By incorporating them into your meals and snacks, you can reap the many health benefits that this nutritious food has to offer.

 Try our USDA certified organic Organic Oats 

Yummy Rolled Oats Recipes

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Cathie Stewart
Cathie Stewart

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