Nutritional Value

Ansley Harper


  1. Rolled oats are the most common form of oats.
  2. Rolled oats are available in many different varieties, each of which refers to the thickness of the flake and cooking time required.
  3. Instant oats have also been pre-cooked to make them truly instant. Just add hot water and you’ll have oatmeal.
  4. Steel cut oats are made from whole oat groats that have been chopped into two or three pieces, making for a much chewier cereal.
  5. Because of their size and shape, the body breaks steel cut oats down more slowly than rolled oats, preventing spikes in blood sugar and keeping you full longer.
  6. The true oatmeal, Scottish oats are ground on our stone mills from whole oat groats. They are not rolled, they are not cut, they are ground.
  7. The texture of Scottish oatmeal is fairly fine, though more coarsely ground than flour.

Amount Per 100 grams1 packet, dry, yields (177 g)1 oz, dry, yields (177 g)1 cup, cooked (234 g)1 cup, dry, yields (501 g)1 cup, cooked (234 g)

Calories 158

  • % Daily Value*

    Total Fat 3.2 g4%

    Saturated fat 0.5 g2%

    Polyunsaturated fat 1 g

    Monounsaturated fat 0.9 g

    Trans fat 0 g

    Cholesterol 0 mg0%

    Sodium 115 mg4%

    Potassium 143 mg4%

    Total Carbohydrate 27 g9%

    Dietary fiber 4 g16%

    Sugar 1.1 g

    Protein 6 g12%


    Vitamin A20%Vitamin C0%


    Vitamin D0%Vitamin B-635%

    Vitamin B-120%Magnesium15%

  • Chickpeas

    Amount Per 1 tbsp (12.5 g)100 grams1 cup (200 g)1 tbsp (12.5 g)

    Calories 46

  • % Daily Value*

    Total Fat 0.8 g1%

    Saturated fat 0.1 g0%

    Polyunsaturated fat 0.3 g

    Monounsaturated fat 0.2 g

    Cholesterol 0 mg0%

    Sodium 3 mg0%

    Potassium 109 mg3%

    Total Carbohydrate 8 g2%

    Dietary fiber 2.2 g8%

    Sugar 1.3 g

    Protein 2.4 g4%


    Vitamin A0%Vitamin C0%


    Vitamin D0%Vitamin B-65%

    Vitamin B-120%Magnesium3%

    • Help boost your cholesterol.

  • Chocolate

    • Semi-sweet chocolate
    • Dark chocolate
    • White chocolate
    • Milk chocolate

    Amount Per 1 oz (28.4 g)100 grams1 bar (162 g)1 oz (28.4 g)

    Calories 155

  • % Daily Value*

    Total Fat 9 g13%

    Saturated fat 5 g25%

    Polyunsaturated fat 0.3 g

    Monounsaturated fat 2.7 g

    Trans fat 0 g

    Cholesterol 2 mg0%

    Sodium 7 mg0%

    Potassium 158 mg4%

    Total Carbohydrate 17 g5%

    Dietary fiber 2 g8%

    Sugar 14 g

    Protein 1.4 g2%

    Caffeine 12 mg

    Vitamin A0%Vitamin C0%


    Vitamin D0%Vitamin B-60%

    Vitamin B-121%Magnesium10%

    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.