Calories and nutrition facts
Rolled oats
Also known as: oats, oatmeal, porridge oats
100 g of rolled oats has 348 calories, 13 g protein, 53 g carbs and 6.7 g fat. 1 tbsp (10 g) has 35 calories.
- Carbs 68 %
- Protein 15 %
- Fat 17 %
35
5.3 g
1.3 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 tbsp (10 g) |
|---|---|---|
| Energy | 348 kcal 1,456 kJ | 35 kcal 146 kJ |
| Fat | 6.7 g | 0.67 g |
| of which saturated | 1.3 g | 0.13 g |
| Carbohydrates | 53 g | 5.3 g |
| of which sugars | 0.74 g | 0.07 g |
| Fibre | 11 g | 1.1 g |
| Protein | 13 g | 1.3 g |
| Salt | 0 g | 0 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.56 mg | 51 % |
| Vitamin B2 (riboflavin) | 0.03 mg | 2.1 % |
| Niacin (B3) | 4.2 mg | 26 % |
| Vitamin B6 | 0.1 mg | 7.1 % |
| Folate | 93 µg | 46 % |
| Vitamin E | 0.8 mg | 6.7 % |
| Vitamin K | 2.1 µg | 2.8 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 44 mg | 5.5 % |
| Iron | 4.4 mg | 32 % |
| Magnesium | 121 mg | 32 % |
| Zinc | 3.6 mg | 36 % |
| Potassium | 382 mg | 19 % |
| Phosphorus | 325 mg | 46 % |
| Iodine | 0.79 µg | 0.5 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B1 (thiamin), Niacin (B3), Folate, Iron, Magnesium, Zinc, Potassium, Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Grains, rice & pasta, per 100 g.
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Questions
How many calories are in 1 tbsp (10 g) of rolled oats?
1 tbsp (10 g) of rolled oats has 35 calories, with 1.3 g protein, 5.3 g carbs and 0.67 g fat.
How much protein is in rolled oats?
Rolled oats has 13 g protein per 100 g. That is 15% of its calories.
How many carbs are in rolled oats?
Rolled oats has 53 g carbs per 100 g, including 0.74 g sugars and 11 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code C133000. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.