Cereals and derivatives
Rolled oats
According to TACO, NEPA/Unicamp, 4th edition, Campinas, São Paulo, Brazil, every 100 g of rolled oats has 394 kcal, 14 g of protein, 66.6 g of carbs, 8.5 g of fat and 9.1 g of fiber.
- Lactose free
- Vegetarian
- Vegan
Internal catalog classifications, not certifications that allergens are absent. For prepared or industrialized products, check the label.
Values per 100 g from the Darwin base, attributed to TACO (NEPA/Unicamp, 4th edition). The food description says whether it is raw, cooked or prepared.
Calculate the composition for another amount
Enter the weight, in grams, of the food in the form described above. The calculator adjusts the catalog data by simple proportion. It does not estimate added ingredients, household measures or a meal plan.
Enter a weight between 1 and 2,000 grams to get the calculation.
- Energy
- kcal
- Protein
- g
- Carbs
- g
- Fat
- g
- Fiber
- g
Calculation based on the values registered per 100 g. Check the original TACO (NEPA/Unicamp).
In a usual serving
In this catalog's reference serving, 30 g (3 colheres de sopa), rolled oats has:
- 118 kcal
- 4.2 g of protein
- 20 g of carbs
- 2.6 g of fat
- 2.7 g of fiber
Recalculated linearly from 100 g. The household measure was registered in Darwin; it is not an amount recommended for you nor an official standardized measure from TACO.
What this food carries
- Fiber recorded for this food: 9.1 g per 100 g.
- Protein recorded: 14 g per 100 g.
- Iron recorded: 4.4 mg per 100 g.
- Potassium recorded: 336 mg per 100 g.
The catalog records a numeric value of zero for vitamin C, vitamin A, folate, vitamin B12. This does not prove absolute absence nor mean that all brands and preparation methods have the same composition.
Equivalent substitutions
A serving of rolled oats (3 colheres sopa (30g)) and what yields the same exchange in the "Carbos complexos ~ 30g carbo" group in the other options below.
- Cooked white rice 4 colheres sopa (100g)
- Cooked brown rice 4 colheres sopa (100g)
- Cooked sweet potato 1 unidade média (150g)
- Cooked cassava 1 pedaço médio (100g)
- Cooked whole wheat pasta 1 pegador (80g)
- Quinoa cozida 4 colheres sopa (100g)
- Tapioca 2 colheres sopa granulada (30g)
- Pão integral 2 fatias (50g)
- Cooked potato 1 unidade média (150g)
- Cooked yam 1 porção (100g)
- Corn couscous 1 fatia média (80g)
- Macarrão branco cozido 1 pegador (80g)
- Cooked parboiled rice 1 concha grande (120g)
- Sandwich bread 2 fatias (50g)
- French bread 1 unidade (50g)
- Cooked arracacha 1 unidade média (140g)
- Wheat wrap 1 unidade média (55g)
- Brazilian cheese bread 2 unidades médias (70g)
- Granola 4 colheres de sopa (40g)
- Saltine cracker 6 unidades (45g)
- Cassava flour 2 colheres de sopa (20g)
- Unsweetened corn flakes 1 xícara de chá (30g)
Comparison within cereals and derivatives
Rolled oats ranks 8th in carbs among the 28 foods of its category in this database, calculated from TACO, NEPA/Unicamp, 4th edition, Campinas, São Paulo, Brazil.
| Food | kcal | Protein (g) | Carbs (g) | Fiber (g) |
|---|
Darwin catalog values per 100 g, attributed to TACO. Foods may have different preparation methods; sorting does not produce a ranking of nutritional quality.
Micronutrients (per 100 g)
| Calcium | 48 mg |
| Iron | 4.4 mg |
| Sodium | 3 mg |
| Potassium | 336 mg |
| Zinc | 2.6 mg |
| Vitamin C | 0 mg |
| Vitamin A (RAE) | 0 mcg |
| Folate | 0 mcg |
| Vitamin B12 | 0 mcg |
| Magnesium | 119 mg |
| Phosphorus | 153 mg |
Source: TACO, NEPA/Unicamp, 4th edition, Campinas, São Paulo, Brazil, via the Darwin database.
About rolled oats
Where it comes from
A aveia é uma gramínea do gênero Avena cujo centro de origem provável, segundo revisão publicada pela Embrapa Trigo, é a região da Ásia Menor, de onde vieram as espécies silvestres progenitoras das cultivadas: a Avena sativa teria se originado na Ásia, enquanto a Avena byzantina e a Avena sterilis vêm do Mediterrâneo e do Oriente Médio. A época exata de introdução da aveia no Brasil não está determinada, mas a Embrapa Trigo registra que os espanhóis trouxeram a Avena byzantina para a América e que, mais tarde, a Avena sativa e a Avena strigosa chegaram ao Cone Sul do continente. No país, a área de cultivo se concentrou na região Sul e só apresentou expansão consistente a partir da década de 1980.
Who eats it, in Brazil
Segundo a Embrapa Trigo, a produção brasileira de aveia em grão está concentrada nos estados do Sul: no período de 2007 a 2011, o Rio Grande do Sul respondeu por 62,7% da área colhida do país e o Paraná por 34,4%. O Censo Agropecuário do IBGE de 2009, citado pela Embrapa, contabilizou 8.111 estabelecimentos produtores de aveia branca em grão no Brasil.
What it is for in the diet
De acordo com a Embrapa Trigo, o grão de aveia tem múltiplas formas de uso na alimentação humana, sendo empregado na produção de alimentos infantis, cereais matinais quentes ou frios, granola, barras de cereais e produtos assados como pães, biscoitos e bolos, além de servir como espessante de sopas e molhos. Segundo o mesmo documento, porém, o uso do grão para alimentação animal continua sendo o principal destino da aveia produzida no Brasil e no mundo.
When it is used
Segundo a Embrapa, depois de descascados, tratados a vapor e tostados, os grãos de aveia passam pela flocagem: os flocos grandes ou inteiros são usados em pães, cereais em barra e produção de granola, enquanto os flocos médios e finos são usados em sopas e mingaus.
A detail almost nobody tells
A Embrapa Pecuária Sul, em parceria com a Universidade Federal do Rio Grande do Sul, desenvolveu a cultivar de aveia branca URS F Flete, voltada a pastejo e indicada para uso no Rio Grande do Sul, em Santa Catarina e no Paraná. Segundo material técnico da própria Embrapa, essa cultivar produz entre 40 e 60 toneladas de massa verde por hectare e cerca de 2.200 kg de sementes por hectare, colhidas no final de outubro.
Sources of this section
- Aspectos econômicos e conjunturais da cultura da aveia (Introdução) Cláudia De Mori, Renato Serena Fontaneli, Henrique Pereira dos Santos, Embrapa Trigo 2012 read on 11/09/2026
- Aspectos econômicos e conjunturais da cultura da aveia (A Aveia no Brasil) Cláudia De Mori, Renato Serena Fontaneli, Henrique Pereira dos Santos, Embrapa Trigo 2012 read on 11/09/2026
- Aveia - Site Ageitec - Portal Embrapa Cristina Yoshie Takeiti - Embrapa Agroindústria de Alimentos 2021 read on 11/09/2026
- URS F Flete, cultivar de aveia branca para pastejo Embrapa Pecuária Sul e UFRGS 2017 read on 11/09/2026
Every claim above has a source in the list. Where there is no source, there is no claim: the text is simply not published.
How to read this data
The composition reference gives amounts per 100 g of the edible part, in the form of the food indicated by its name. A raw version is not equivalent to the same mass already cooked: water, preparation, salt, oil and fillings can change the results.
A zero value in the catalog does not guarantee absolute absence of the nutrient. Darwin's numbers are a reference reading and do not replace the product packaging or an individual nutritional assessment.
Sources and further reading
- NEPA/Unicamp: Brazilian Food Composition Table, 4th edition: declared reference for the numeric values in the catalog.
- USP: Brazilian Food Composition Table (TBCA): complementary lookup for preparation types and variation; we do not mix numbers from this base with those from TACO.
- Anvisa: food labeling: official guidance on ingredients, labels and relevant warnings.
Frequently asked questions
About rolled oats
Composition and nutrients
How many calories are in rolled oats?
Rolled oats has 394 kcal per 100 g. In a usual serving of 30 g (3 colheres de sopa), that is 118 kcal, according to TACO, NEPA/Unicamp, 4th edition, Campinas, São Paulo, Brazil.
How much protein does Rolled oats have?
Rolled oats has 14 g of protein per 100 g, according to TACO, NEPA/Unicamp, 4th edition, Campinas, São Paulo, Brazil.
What does a zero value mean in the catalog for rolled oats?
In the base used by Darwin, vitamin C, vitamin A, folate, vitamin B12 appears with a numeric value of zero. This record does not prove absence in all varieties or preparations. Check the original source and the product label.
Other foods in the category
- Cooked brown rice
- Cooked white rice
- Cooked parboiled rice
- Cooked pasta
- Cooked whole wheat pasta
- Wheat flour
- Cassava flour
- Corn flour
- Cooked tapioca
- Sandwich bread
- Whole wheat sandwich bread
- Brazilian cheese bread
- Corn couscous
- Granola
- Saltine cracker
- Cornstarch cookie
- Simple cake
- Corn starch
- Cooked cream of wheat
- Cooked cracked corn
- Cooked cornmeal
- Chicken coxinha
- Rice gruel
- Rice flour
- Unsweetened corn flakes
- French bread
- Wheat wrap
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