Take the chill out of cold mornings or create texture in cookie batters with quick rolled oats. You can substitute quick rolled oats for bread crumbs or wheat products in almost any household recipe. The low fat content and the cholesterol-lowering benefits make these oats a healthful choice. Understand the oats' the nutritional content to help you plan your meals.
Calories and Fat
Quick rolled oats contain 100 calories per 1/3 cup. Each serving contains 1.67 g of fat, with less than 10 calories contributed from the fat. The USDA recommends limiting fats to up to 35 percent of your daily calorie intake. With a 2,500 calorie diet, limit fat to 875 calories, or 97 g of fat.
Sodium and Cholesterol
Quick rolled oats are cholesterol-free and have just over 1 mg of sodium per 1/3 cup. The USDA recommends reducing overall sodium intake to less than 2,300 mg per day. If your diet is medically restricted to lower your sodium intake, consume less than 1,800 mg. Account for any added sodium in the cooking process after the oats are prepared.
Carbohydrates, Fiber and Sugar
Quick rolled oats are a complex carbohydrate. There are 18 g of carbohydrates per 1/3 cup serving, with 2.5 g of fiber. The soluble fiber content reduces the cholesterol absorbed by your body and can help flush existing cholesterol out, reducing your LDL cholesterol levels. Quick rolled oats are nearly sugar-free, with less than 1 g of sugar per 1/3 cup serving.
Other Nutrients
Quick rolled oats have 14 mg of calcium, 95 mg of potassium and 40 mg of magnesium in each 1/3 cup serving. Added fruits, flavorings and sugar can impact the overall nutritional value. Account for added ingredients when you cook the oatmeal. Select low-fat, low sugar ingredients such as fresh berries for sweetness and flavor.
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