Rolled oats

Key numbers

Nutrient density

88/100

Per calorie, across the whole database

Typical price

$5.49

per 42 oz canister · organic +36%

Servings a week

9

Per person, at typical purchase volume

What to look at instead

Pesticide residue monitoring does not apply to rolled oats the way it does to fresh produce. These are the measures that actually decide the purchase.

Cost per serving

$0.18

Conventional, plain rolled oats

Beta-glucan

~2 g

Per 40 g serving; 3 g/day is the level tied to LDL reduction

Added sugar

0 g

Flavoured instant packets run 8–12 g per packet

Processing level

Minimally processed

Steel-cut, rolled, and instant differ in cook time and glycemic response, not nutrition

Nutrition

Per 1/2 cup dry (40 g).

• Beta-glucan 2 g
• Manganese 64% DV
• Phosphorus 15% DV

Buying and storing

• ◆Instant, rolled, and steel-cut oats are the same grain cut differently. Instant spikes blood sugar fastest because the pieces are smallest and pre-cooked.
• ◆Glyphosate residue in oats has been reported by advocacy groups at levels below EPA benchmarks. If it concerns you, certified organic is the direct answer — this is a case where the pesticide question genuinely applies to a grain.

Common questions