Edible parts
Rolled groats (grain)
Nutrition per 100 g
Food data (CoFID / USDA). % NRV is UK where a reference exists. Curiosity about the plant — not a diary score.
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Energy | 1628 kJ / 389 kcal | 19% |
| Protein | 17 g | 34% |
| Carbohydrate | 66 g | 25% |
| Fibre | 11 g | — |
| Natural sugars | 1 g | — |
| Fat | 6.9 g | 10% |
| Omega-3 (ALA) | 0.11 g | — |
| Vitamin E | 0.4 mg | 3% |
| Folate | 56 µg | 28% |
| 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% |
| Selenium | 34 µg | 62% |
| Sodium | 2 mg | — |
Per 100 g · CoFID / USDA · % NRV UK · not medical advice
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.
Season
Year-round dry grocery.
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.