Oats Rolled – Small

Nutritional Value (per 100g, plain instant oats)
Nutrient Approximate Value
Calories 380 kcal
Carbohydrates 67 g
– Sugars 1 g
– Fiber 9–10 g
Protein 13 g
Fat 7 g
– Saturated Fat 1.2 g
Iron 4.3 mg (24% DV)
Magnesium 130 mg (32% DV)
Vitamin B1 (Thiamine) 0.5 mg (45% DV)
DV = Daily Value, based on a 2,000-calorie diet.

Health Benefits
1. Heart Health
o Contains beta-glucan, a soluble fiber known to lower LDL (bad) cholesterol.
2. Blood Sugar Control
o Helps reduce post-meal blood sugar spikes (though less than steel-cut or rolled oats due to higher glycemic index).
3. Digestive Support
o High in fiber, aiding regular bowel movements.
4. Weight Management
o Keeps you fuller longer, which may reduce overeating.
5. Energy Boost
o Great source of complex carbohydrates for sustained energy.

Common Uses
• Quick oatmeal breakfast bowls
• Smoothie thickener
• Baking (e.g., muffins, pancakes, granola bars)
• Overnight oats
• Binder in veggie patties or meatless loafs
• Baby food (finely ground form)