A half-cup (about 40 g dry) of rolled oats provides roughly 150 calories, 5 g of protein, and 4 g of fiber, per USDA FoodData Central. Oats contain beta-glucan, a soluble fiber linked to staying full and modest effects on cholesterol. They make a solid high-fiber breakfast base. Keep toppings smart: fruit, nuts, and a little protein (Greek yogurt or milk) beat loading on sugar. Watch portion size — dry oats expand a lot when cooked.
Key facts:
- 40 g dry oats: ~150 kcal
- Fiber: ~4 g (beta-glucan)
- Protein: ~5 g
- Pair with fruit + protein