The Carbs Nutrition Guide (Grains & Potatoes)
Rolled oats (porridge)
Per 100 g as eaten — cooked for grains, pasta, and roots; as sold for bread. One serving = 234 g (Breakfast cereals (hot cereal type), hominy grits), the FDA reference amount (21 CFR 101.12). 1 cup cooked oats = 234 g (USDA FDC 173905 portion data).
GI(glucose = 100)
Atkinson et al., International tables of glycemic index and glycemic load values 2021 — Supplemental Table 1 ISO pooled means (Am J Clin Nutr) (2021)
GL(per 100 g)
14.0 per serving
Atkinson et al., International tables of glycemic index and glycemic load values 2021 — Supplemental Table 1 ISO pooled means (Am J Clin Nutr) (2021)
USDA FoodData Central SR Legacy — Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC 173905) (2019)
Fiber(g/100g)
4 g per serving
USDA FoodData Central SR Legacy — Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC 173905) (2019)
Net carbs(g/100g)
24.1 g per serving
USDA FoodData Central SR Legacy — Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC 173905) (2019)
Energy(kcal/100g)
166 kcal per serving
USDA FoodData Central SR Legacy — Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC 173905) (2019)
Protein(g/100g)
5.9 g per serving
USDA FoodData Central SR Legacy — Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC 173905) (2019)
Sodium(mg/100g)
9 mg per serving
USDA FoodData Central SR Legacy — Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC 173905) (2019)
Empty cells mean we do not yet have a method-cited source. Rank on the guide tables is the open-rule champion — not medical advice.