ਰੋਲਡ ਓਟਸ
ਰੋਲਡ ਓਟਸ ਭਾਫ਼ ਨਾਲ ਨਰਮ ਕਰਕੇ ਚਪਟੇ ਕੀਤੇ ਹੋਏ ਪੂਰੇ ਜਈ ਹਨ। 100ਗ੍ਰਾਮ ਵਿੱਚ 379 ਕੈਲੋਰੀ ਹੁੰਦੀਆਂ ਹਨ ਅਤੇ ਇਹ ਤਾਂਬਾ ਦਿੰਦੇ ਹਨ।
ਬਾਰੇ
ਰੋਲਡ ਓਟਸ ਪੂਰੇ ਜਈ ਦੇ ਦਾਣੇ ਹੁੰਦੇ ਹਨ ਜਿਨ੍ਹਾਂ ਨੂੰ ਭਾਫ਼ ਨਾਲ ਨਰਮ ਕਰਕੇ ਚਪਟਾ ਕੀਤਾ ਜਾਂਦਾ ਹੈ। ਇਨ੍ਹਾਂ ਦਾ ਸੁਆਦ ਹਲਕਾ, ਥੋੜ੍ਹਾ ਨੱਟੀ ਹੁੰਦਾ ਹੈ ਅਤੇ ਪਕਣ ਤੇ ਚਿਬਾਉਣ ਵਾਲੀ ਬਣਤਰ ਮਿਲਦੀ ਹੈ। ਇਹ ਆਮ ਤੌਰ ਤੇ ਓਟਮੀਲ, ਗ੍ਰੈਨੋਲਾ, ਬੇਕ ਕੀਤੀਆਂ ਚੀਜ਼ਾਂ ਅਤੇ ਨਮਕੀਨ ਵਿਅੰਜਨਾਂ ਵਿੱਚ ਬਾਈਂਡਰ ਵਜੋਂ ਵਰਤੇ ਜਾਂਦੇ ਹਨ।
ਪੋਸ਼ਣ ਤੱਥ
ਪ੍ਰਤੀ 100g
% ਰੋਜ਼ਾਨਾ ਮੁੱਲ 2000 kcal ਖੁਰਾਕ ਦੇ ਆਧਾਰ 'ਤੇ
ਕੈਲੋਰੀਆਂ
379 kcal
19% DV
ਕੁੱਲ ਚਰਬੀ
6.5g
10% DV
ਵਿਟਾਮਿਨ D1.2g
ਵਿਟਾਮਿਨ K2.2g
ਥਾਇਮਿਨ (B1)2.5g
ਕੁੱਲ ਕਾਰਬੋਹਾਈਡਰੇਟ
67.7g
23% DV
ਫੋਲੇਟ (B9)10.1g
ਵਿਟਾਮਿਨ B121.0g
ਬਾਇਓਟਿਨ (B7)56.6g
ਪ੍ਰੋਟੀਨ
13.2g
26% DV
ਪੌਧਾ ਪ੍ਰੋਟੀਨ13.2g
ਵਿਟਾਮਿਨ ਅਤੇ ਖਨਿਜ
ਵਿਟਾਮਿਨ
| ਪੋਸ਼ਕ ਤੱਤ | ਮਾਤਰਾ | DV% | ਅੱਧੀ-ਉਮਰ |
|---|---|---|---|
| ਕੋਲੀਨ | 40.4mg | 7% | |
| ਥਾਇਮਿਨ (B1) | 0.5mg | 39% | |
| ਰਾਈਬੋਫਲੇਵਿਨ (B2) | 0.2mg | 12% | |
| ਨਿਆਸਿਨ (B3) | 1.1mg | 7% | |
| ਪੈਂਟੋਥੈਨਿਕ ਐਸਿਡ (B5) | 1.3mg | 27% | |
| ਵਿਟਾਮਿਨ B6 | 0.1mg | 7% | |
| ਫੋਲੇਟ (B9) | 56.0mcg | 14% | |
| ਵਿਟਾਮਿਨ E | 0.4mg | 3% | |
| ਵਿਟਾਮਿਨ K | 2.0mcg | 2% |
ਖਨਿਜ
| ਪੋਸ਼ਕ ਤੱਤ | ਮਾਤਰਾ | DV% | ਅੱਧੀ-ਉਮਰ |
|---|---|---|---|
| ਕੈਲਸ਼ੀਅਮ | 54.0mg | 5% | |
| ਤਾਂਬਾ | 626.0mcg | 70% | |
| ਲੋਹਾ | 4.7mg | 26% | |
| ਮੈਗਨੀਸ਼ੀਅਮ | 177.0mg | 42% | |
| ਫਾਸਫੋਰਸ | 523.0mg | 75% | |
| ਪੋਟਾਸੀਅਮ | 429.0mg | 9% | |
| ਸੇਲੇਨੀਅਮ | 34.4mcg | 63% | |
| ਸੋਡੀਅਮ | 2.0mg | 0% | |
| ਜ਼ਿੰਕ | 4.0mg | 36% |
ਰੋਲਡ ਓਟਸ ਵਾਲੀਆਂ ਰੈਸਿਪੀਆਂ (48)
Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats
430 kcal
Spinach oat bowl with banana and pumpkin seeds
520 kcal
Spinach banana yogurt oat smoothie
465 kcal
Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds
560 kcal
Fortified milk smoothie with oats, strawberries, orange, and almond butter
430 kcal
Overnight oats with chia seeds, strawberries, and fortified soy milk
360 kcal
Fortified oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
465 kcal
Fortified oatmeal with milk, pumpkin seeds, and blueberries
360 kcal
Overnight oats with chia, pumpkin seeds, banana, and fortified milk
494 kcal
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds
430 kcal
Overnight oats with chia seeds, banana, and strawberries
420 kcal
Overnight oats with chia seeds, banana, and fortified milk
360 kcal
Brazil nut and orange oatmeal with hemp seeds
340 kcal
Overnight oats with fortified soy milk, banana, almond butter, and ground flax
430 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Breakfast smoothie with kefir, banana, spinach, oats, and peanut butter
410 kcal
Kiwi spinach kefir smoothie with oats and pumpkin seeds
345 kcal
Kefir smoothie with strawberries, spinach, and oats
285 kcal
Fortified oatmeal with banana and almond butter
390 kcal
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Fortified high-protein soy smoothie with orange, spinach, and oats
320 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Fortified Greek yogurt breakfast bowl with kiwi, banana, oats, and chia seeds
430 kcal
Overnight oats with milk, chia, raspberries, and almond butter
420 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds
430 kcal
Overnight oats with chia seeds, strawberries, and fortified milk
320 kcal
Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
470 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds
365 kcal
Berry-spinach kefir smoothie with oats
300 kcal
Oatmeal made with milk, topped with kiwi, almonds, and ground flax
420 kcal
Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats
340 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Fortified oatmeal with banana, pumpkin seeds, and milk
390 kcal
Greek yogurt berry oat parfait
340 kcal
Oatmeal with banana, pumpkin seeds, and milk
430 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Fortified oatmeal with milk, banana, and pumpkin seeds
430 kcal
Greek yogurt parfait with berries, oats, and walnuts
430 kcal
Greek yogurt parfait with berries, oats, and chia seeds
390 kcal
Greek yogurt bowl with berries, pumpkin seeds, and oats
430 kcal
Greek yogurt parfait with berries, pumpkin seeds, and oats
390 kcal
Greek yogurt bowl with berries, oats, and pumpkin seeds
430 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
Greek yogurt bowl with kiwi, pumpkin seeds, and oats
430 kcal