Oatmeal (dry) has 389 kcal and 11 g fiber per 100 g dry. Oat soluble fiber is a soluble fiber that reduces LDL levels: a meta-analysis found 3+ g/day lowers LDL by 0.25 mmol/L (Ho et al., Am J Clin Nutr 2014). Cooking triples the weight, so 40 g dry becomes about 120 g cooked at ~55 kcal. Weigh dry for accuracy.
How should I track Rolled oats (old-fashioned, dry)?
Rolled oats (old-fashioned, dry) is high in fiber. The key to tracking Rolled oats (old-fashioned, dry) is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.