2 cup of rolled oats (dry oatmeal) contains 533 Calories. The macronutrient breakdown is 81% carbs, 6% fat, and 12% protein. This is a good source of protein (32% of your Daily Value), fiber (69% of your Daily Value), and potassium (14% of your Daily Value).
Nutrition Facts
For 2 cup of rolled oats (160g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 533 | |
| Fats | 4g | 5% |
| Saturated fats | 1g | 4% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 5mg | 0.2% |
| Carbs | 118g | 43% |
| Net carbs | 98g | |
| Fiber | 19g | 69% |
| Sugar | – | |
| Protein | 18g | |
| Calcium | 54mg | 5% |
| Iron | 5mg | 60% |
| Potassium | 658mg | 14% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | 0mg | |
| Choline | 43mg | 8% |
| Copper | 1mg | 78% |
| Fluoride | – | |
| Folate (B9) | 42μg | 10% |
| Lycopene | 0μg | |
| Magnesium | 184mg | 44% |
| Manganese | 4mg | 182% |
| Niacin | 6mg | 36% |
| Pantothenic acid | – | |
| Phosphorus | 554mg | 79% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 16% |
| Selenium | 71μg | 129% |
| Theobromine | – | |
| Thiamine | 0.5mg | 39% |
| Vitamin A IU | – | |
| Vitamin A | 2μg | 0.2% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.4mg | 30% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 5μg | 4% |
| Zinc | 5mg | 47% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 2g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | – | |
| Total omega 6 | – | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | – | |
| Arginine | – | |
| Aspartic acid | – | |
| Cystine | – | |
| Glutamic acid | – | |
| Glycine | – | |
| Histidine | – | |
| Hydroxyproline | – | |
| Isoleucine | – | |
| Leucine | – | |
| Lysine | – | |
| Methionine | – | |
| Phenylalanine | – | |
| Proline | – | |
| Serine | – | |
| Threonine | – | |
| Tryptophan | – | |
| Tyrosine | – | |
| Valine | – | |
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