Cereals, oats, regular and quick, not fortified, dry

About this food

Dry rolled oats are dense in every direction at once: high in carbohydrate, unusually high in fiber for a grain (over 10g per 100g), and carrying more protein and fat than most other grains on this list. Almost none of that carbohydrate is sugar — it's primarily starch, which is part of why oats are commonly grouped with complex-carb foods.

These figures describe dry oats before cooking; oats absorb several times their dry weight in water or milk during cooking, which lowers the per-gram density of everything shown here substantially once prepared. A typical serving is measured dry (often by volume, e.g. a half cup) precisely because the cooked weight varies so much depending on how much liquid is used.

Oats' fiber content specifically comes largely from beta-glucan, a type of soluble fiber unusually concentrated in oats compared to most other grains — one reason oats are often called out separately from grains generally when fiber intake is the focus of a meal or a day's plan.

For a full daily target across calories and all three macros, try the macro calculator.