Roll, oatmeal
Common food
A hearty, chewy roll made with rolled oats, offering a nutty, slightly sweet flavor and a satisfyingly dense texture. It provides a solid source of fiber and plant-based protein, making it a more substantial choice than a standard white bread roll. With 269 kcal per 100g, it's a nutritious option for a balanced meal or snack.
Calorie split: 13% protein · 73% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, wholesome taste and the pleasant chewiness from the oats, which makes it feel more substantial than plain bread. It's incredibly versatile, perfect for a breakfast sandwich, a base for avocado toast, or simply enjoyed warm with a pat of butter.
⚠️ Watch-outs & how to enjoy it better
Its dense texture and fiber content can be heavy for some, potentially causing bloating if not accustomed to high-fiber foods. The carbohydrates can still cause a blood-sugar spike if eaten alone, especially for those with insulin sensitivity. To counteract, always pair it with a protein (like eggs or cheese) or healthy fat (like avocado or nut butter) to slow digestion and stabilize blood sugar.
Key benefits
- Good source of dietary fiber (4g per 100g) for digestive health.
- Provides plant-based protein (8.4g per 100g) for satiety.
- Contains complex carbohydrates for sustained energy release.
- Lower in fat (4.4g per 100g) compared to many enriched breads.
- Offers micronutrients like manganese and phosphorus from whole oats.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan soluble fiber in oats, which is present in this roll, is famous for forming a thick, gel-like substance in the gut, which is key to its cholesterol-lowering effects.
Full nutrition (USDA data · scales with serving)
| Water | 36.7 g |
| Energy | 269 kcal |
| Protein | 8.4 g |
| Total lipid (fat) | 4.4 g |
| Carbohydrate, by difference | 48.5 g |
| Fiber, total dietary | 4.0 g |
| Total Sugars | 8.1 g |
| Calcium, Ca | 66.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 142 mg |
| Sodium, Na | 447 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 24.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.40 mg |
| Riboflavin | 0.24 mg |
| Niacin | 3.1 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 62.0 ug |
| Folic acid | 35.0 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 87.0 ug |
| Choline, total | 18.7 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 72.0 ug |
| Vitamin E (alpha-tocopherol) | 0.48 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.70 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.53 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Candies, TOOTSIE ROLL, chocolate-flavor roll — USDA does not publish this profile for Roll.
| Tryptophan | 0.19 g |
| Threonine | 0.04 g |
| Isoleucine | 0.06 g |
| Leucine | 0.11 g |
| Lysine | 0.09 g |
| Methionine | 0.01 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.02 g |
| Valine | 0.08 g |
| Arginine | 0.06 g |
| Histidine | 0.03 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.20 g |
| Glutamic acid | 0.28 g |
| Glycine | 0.05 g |
| Proline | 0.03 g |
| Serine | 0.08 g |
| Hydroxyproline | 0.00 g |
FAQ
Is an oatmeal roll gluten-free?
Not necessarily. While oats are naturally gluten-free, they are often processed in facilities that also handle wheat. For a gluten-free option, you must look for rolls made with certified gluten-free oats.
How does it compare nutritionally to a whole wheat roll?
They are often quite similar. Oatmeal rolls may have a slightly higher soluble fiber (beta-glucan) content, while whole wheat rolls can be higher in insoluble fiber and certain minerals like selenium. The exact comparison depends on the specific recipe.
Can I make oatmeal rolls at home?
Yes, they are a popular home-baking project. Recipes typically involve combining rolled oats with flour, yeast, water, and a sweetener like honey or molasses. The oats are often soaked first to soften them, contributing to the roll's signature texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.69 kcal/g · 12% calories from protein · 4.0 g fiber · 8.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.