Edible parts
Rolled groats (grain)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1628 kJ / 389 kcal | 19% |
| Protein | 17 g | 34% |
| Carbohydrate | 66 g | 25% |
| Natural sugars | 1 g | 1% |
| Fat | 6.9 g | 10% |
| Saturated fat | 1.22 g | 6% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 11 g |
| Monounsaturated fat | 2.18 g |
| Polyunsaturated fat | 2.54 g |
| Omega-3 (ALA) | 0.11 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin E | 0.4 mg | 3% |
| Folate | 56 µg | 28% |
| Thiamin (B1) | 0.76 mg | 69% |
| Riboflavin (B2) | 0.14 mg | 10% |
| Niacin (B3) | 0.96 mg | 6% |
| Pantothenic acid (B5) | 1.35 mg | 22% |
| Vitamin B6 | 0.12 mg | 9% |
| Calcium | 54 mg | 7% |
| Iron | 4.7 mg | 34% |
| Magnesium | 177 mg | 47% |
| Potassium | 429 mg | 21% |
| Zinc | 3.6 mg | 36% |
| Copper | 0.63 mg | 63% |
| Manganese | 4.92 mg | 246% |
| Phosphorus | 523 mg | 75% |
| Selenium | 34 µg | 62% |
| Sodium | 2 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Oats (Includes foods for USDA's Food Distribution Program) (USDA FDC SR Legacy 169705). Nutrients the row does not report are left blank.
Prep notes
Soaked (overnight oats) or cooked as porridge. Soaking and cooking reduce phytate impact on mineral availability in food-composition terms; the atlas row is the rolled oat itself per 100 g.
Caution
Rolled oats as sold for porridge. Not sprouted wild grass seed guidance.
Answer-ready
Rolled oats (Avena sativa; ES avena en copos; SK ovsené vločky) are flattened oat groats. Thrive lists per 100 g nutrients and % NRV (UK) where a UK reference exists — composition of the food, not a meal score.