Saffola Oats: Calorie and Nutrient Breakdown for an 80-Gram Serving
Determining the exact calorie count for 80 grams of Saffola oats requires distinguishing between the different types of products offered by the brand. The calorie content is not uniform across all Saffola oats variations, as additives and preparation methods play a significant role. For the most accurate figure, we must reference the nutritional data for plain Saffola Rolled Oats and compare it to their flavored Masala Oats counterparts.
Plain Saffola Rolled Oats: The Calorie Count
Based on product nutritional information, plain Saffola Rolled Oats contain 386 kcal per 100g. To find the calorie count for an 80-gram serving, a simple calculation is required:
$$(386\text{ kcal} / 100\text{ g}) \times 80\text{ g} = 308.8\text{ kcal}$$
Therefore, 80 grams of plain, dry Saffola Rolled Oats contains approximately 309 calories. This raw, whole-grain form is rich in dietary fiber, protein, and essential minerals, making it a highly nutritious breakfast option. The natural, unsweetened state provides a clean energy source without the added sugars found in other variants.
Flavored Saffola Masala Oats: A Different Nutritional Profile
Unlike their plain counterparts, the Saffola Masala Oats range has a different calorie structure. The addition of flavorings, dehydrated vegetables, and other ingredients elevates the total calorie, carbohydrate, and fat content. For example, nutritional information for Saffola Masala Oats often shows a higher calorie density per 100g compared to the plain variety. A 39g serving of Masala Oats can contain around 150-161 calories, putting its 100g calorie count around 385-393 kcal. Extrapolating for an 80g portion would yield a slightly higher calorie count than plain oats, often in the range of 308-314 calories, though this can vary by flavor due to ingredient differences. The extra fat and sodium in these flavored options are important considerations for anyone tracking their intake.
Comparison Table: Saffola Rolled vs. Masala Oats (per 80g)
| Nutrient | Plain Saffola Rolled Oats (approx. per 80g) | Saffola Masala Oats (approx. per 80g) |
|---|---|---|
| Calories | 309 kcal | 310-314 kcal (varies by flavor) |
| Carbohydrates | ~53.4 g | ~56 g |
| Dietary Fiber | ~8.3 g | ~8.2-9 g |
| Protein | ~10 g | ~8-9 g |
| Total Fat | ~4.2 g | ~6.5-7 g |
| Sugars | ~0.4 g | ~6 g (varies by flavor) |
| Sodium | Minimal | Higher (significant due to added spices) |
*Note: Nutritional values for Masala Oats can differ significantly depending on the specific flavor and ingredients. The figures above are estimated based on available data for various Masala Oat flavors.
Key Nutrients in Plain Oats
Beyond calories, an 80-gram serving of plain Saffola Oats is packed with other vital nutrients. These benefits are a direct result of it being a whole grain product. A few key nutrient highlights include:
- Dietary Fiber: Rich in beta-glucan, a soluble fiber that aids in lowering bad cholesterol and helps maintain healthy blood sugar levels.
- Protein: A good source of plant-based protein, which is essential for muscle building and repair.
- Iron: Provides a significant amount of iron, which helps reduce tiredness and fatigue.
- Magnesium: Important for numerous bodily functions, including muscle and nerve function, blood glucose control, and blood pressure regulation.
- Manganese: An essential mineral that plays a key role in bone formation, blood clotting, and reducing inflammation.
Cooking Method Impact on Final Calorie Count
The final calorie count of your oats depends heavily on how you prepare them. While the dry 80-gram serving of Saffola Rolled Oats contains roughly 309 calories, adding other ingredients will increase this number. Consider the following:
- With Milk: Cooking with milk (e.g., full-fat, skim, almond milk) will significantly add calories. For example, adding 200ml of full-fat milk will increase the total calories by about 120-130 kcal.
- Sweeteners and Toppings: Common additions like honey, brown sugar, fruit, nuts, and seeds can quickly elevate the calorie count. A tablespoon of honey adds approximately 64 calories, while a tablespoon of chia seeds adds around 60 calories.
- Water-based preparation: Cooking plain oats with water and a pinch of salt is the best way to maintain a low-calorie profile. The calories from an 80g portion will remain the original 309 kcal, as water adds zero calories.
Conclusion
In summary, 80 grams of plain Saffola Rolled Oats contain approximately 309 calories. This provides a clear, baseline figure for those tracking their caloric intake. However, this number is a starting point, and the total calories will change depending on the preparation method and any extra ingredients added, such as milk, sweeteners, and toppings. Flavored versions like Saffola Masala Oats also have varying nutritional profiles due to added ingredients. Always check the specific product label to understand the total calorie and nutrient contribution to your meal, especially if you have specific dietary goals related to weight management or health conditions like diabetes.
For additional nutritional facts and information, a great resource is the BigBasket product page for Saffola Rolled Oats, which provides detailed per 100g data.
