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Quaker Rolled Oats Nutrition

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Quaker Rolled Oats Nutrition
A bowl of rolled oats. Photo Credit RightOne/iStock/Getty Images

One of the Quaker Oats Company's classic products is Old-Fashioned Oatmeal, made from rolled oats. This form of oatmeal is made by cleaning the husk from the oat grain, steaming it and then rolling it flat between heavy metal rollers. Oats are a source of whole grains and offer multiple nutritional benefits.

Macronutrients and Calories

In a half-cup serving of dry oatmeal -- which expands to roughly 1 cup once cooked -- there are 150 calories and 3 grams of fat. Quaker rolled oats provide 27 grams of carbohydrates and 5 grams of protein. Quaker rolled oats contain no cholesterol and no sodium. There is just 1 gram of naturally occurring sugar in a serving of oats.

Additional Nutritional Benefits

A serving of Quaker rolled oats contains 10 percent of the recommended daily allowance for iron. It is also a good source of the B vitamins thiamin and riboflavin, which means that it provides more than 10 percent of your daily needs. A cup of cooked oatmeal provides 68.5 percent of the RDA for manganese, 27 percent of selenium and 25 percent of the amino acid tryptophan.


One serving of Quaker rolled oats has 4 grams of fiber. Fiber is a way to describe carbohydrates that are indigestible, explains the Harvard School of Public Health. There are two types of fiber found in food: soluble fiber, which partially dissolves in water, and insoluble fiber, which does not dissolve in water. Two grams of the fiber found in Quaker oats is soluble, which can help lower cholesterol, and the other 2 grams are insoluble, which helps with digestion. The Institute of Medicine recommends that women aged 19 to 50 get a minimum of 25 grams of fiber daily and men 38 grams daily.


The process of removing the husk and steaming rolled oats removes some of the protein, bran and B vitamins available in whole or steel cut groats. Rolled oats have a longer shelf-life, so they can be stored in paper packaging rather than in vacuum-packed containers. Old-fashioned oats differ from quick oats in their size alone. Quick oats are cut smaller, so they cook faster.

Serving Tips and Considerations

Avoid monotony by topping your oatmeal with a variety of healthful toppings. Use honey as a natural sweetener, and top your bowl with chopped raw almonds and sliced strawberries. Stir mashed banana into your oatmeal and top with walnuts for "banana bread" oatmeal, or cook blueberries and peaches into your oatmeal for a cobbler-inspired breakfast. If you want to avoid added sugar, try sweetening your oatmeal with stevia instead of honey or maple syrup.

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