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Rolled oats

Dry oats

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories389 kcal
  • Proteins16.9 g
  • Carbohydrates66.3 g
  • Fats6.9 g
  • Fiber10.6 g
  • Sodium0.002 g
  • Sugars0.99 g
  • CO₂ footprint150 g
Detailed nutrition enriched from Canadian Nutrient File — Grains, oats, dry

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 1.22 g6.1% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 54 mg5.4% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 4.72 mg21–34% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 67 nutrients
Minerals Calcium, iron, potassium and more 7 nutrients
  • Magnesium 177 mg57% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 523 mg75% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 429 mg12% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 2 mg0.1% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 3.97 mg28–36% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.626 mg70% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 4.92 mg164% of daily reference Codex NRV-R: 3 mg/day
Vitamins Fat- and water-soluble vitamins 18 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 0 µg0% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 0 µg
  • Alpha-tocopherol 0.53 mg5.9% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Vitamin C 0 mg0% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.763 mg64% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.139 mg12% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.961 mg6.4% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 4.86 mg NE32% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 1.35 mg27% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.119 mg9.2% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 56 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Folic acid 0 µg
  • Naturally occurring folate 56 µg
  • Dietary folate equivalents 56 µg14% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 19 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0.024 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0.015 g
  • Fatty acids, saturated, 16:0, hexadecanoic 1.03 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.065 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 2.17 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 2.42 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.111 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.013 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 2.18 g
  • Fatty acids, polyunsaturated, total 2.54 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.11 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 0.99 g
Other compounds Additional compounds measured by CNF 22 nutrients
  • Alcohol 0 g
  • Moisture 8.22 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Tryptophan 0.234 g
  • Threonine 0.575 g
  • Isoleucine 0.694 g
  • Leucine 1.28 g
  • Lysine 0.701 g
  • Methionine 0.312 g
  • Cystine 0.408 g
  • Phenylalanine 0.895 g
  • Tyrosine 0.573 g
  • Valine 0.937 g
  • Arginine 1.19 g
  • Histidine 0.405 g
  • Alanine 0.881 g
  • Aspartic acid 1.45 g
  • Glutamic acid 3.71 g
  • Glycine 0.841 g
  • Proline 0.934 g
  • Serine 0.75 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Rolled oat flakes, for porridge, overnight oats, granola and baking.

Cook with it

Recipes using this ingredient

Raspberry Almond Skyr Cake

15 min 40 min 30 min

This raspberry almond skyr cake has a tender, close crumb with bright pockets of fruit and a mild almond finish. Skyr and applesauce keep the slices moist, while ground oats and chia give the batter enough structure to cut cleanly after cooling.

Start a recipe with it Build your own recipe around Rolled oats and see its nutrition per serving.