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Crushed Oats Calories
High fiber and complex carbs, low fat, contains iron and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Crushed Oats (80 g) has 296 calories. That works out to 370 calories per 100 g. It contains 54.8 g of carbs, 10.6 g of protein, 5.5 g of fat and 8.5 g of fiber. Its 3.9 mg of Manganese covers 170% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Crushed Oats Nutrition Facts
Selected: 1 cup (medium) · 80 g
296
KCAL / 80G
Carbs
54.8g
· 20% DV
Protein
10.6g
· 21% DV
Fat
5.5g
· 7% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 14% · Fat 16%
Crushed Oats nutrition facts table · 1 cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 296 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 54.8 g | 20% |
| Fiber | 8.5 g | 30% |
| Protein | 10.6 g | 21% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Crushed Oats?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 296 kcal |
| 1 tablespoon (mini) | 10 g | 37 kcal |
| 1 piece (small) | 30 g | 111 kcal |
| ½ cup (small) | 40 g | 148 kcal |
| 1 serving (medium) | 50 g | 185 kcal |
| 1 cup (small) | 60 g | 222 kcal |
| 100 g | 100 g | 370 kcal |
| 1 cup (large) | 100 g | 370 kcal |
| 2 cup (large) | 160 g | 592 kcal |
| 1 pack (jumbo) | 250 g | 925 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Crushed Oats
What are crushed oats?
Crushed oats are oat kernels broken into smaller pieces rather than flattened into flakes. The pieces can vary in size, so the texture and cooking time depend on the product. They make a heartier, more textured porridge than finely rolled oats.
How do you cook crushed oats?
Cook crushed oats in water or milk over the stove until the pieces are tender, stirring occasionally. Smaller pieces soften sooner than larger ones. Add more liquid if you prefer a looser porridge, then top with fruit, yogurt, nuts, or spices.
Can you make overnight oats with crushed oats?
Yes, crushed oats work for overnight oats. Stir them into milk, yogurt, or a mixture of both, cover, and refrigerate overnight. They may stay chewier than rolled oats, so add extra liquid before serving if the mixture has become too thick.
Can you use crushed oats instead of rolled oats in cookies?
Yes, you can substitute crushed oats for rolled oats in cookies. The smaller pieces distribute more evenly and usually make the texture less chunky. Keep the recipe amount the same at first, since the final texture can vary with the size of the crushed pieces.
Are crushed oats the same as steel-cut oats?
Not necessarily. Steel-cut oats are oat kernels chopped into pieces with steel blades, while “crushed oats” can describe products broken to different sizes. Check the piece size and package directions, as these determine how long the oats need to cook.
Can you eat crushed oats raw?
Yes, crushed oats can be eaten without cooking, but they may be firm and dry. Stir them into milk or yogurt and let them soften before eating for a gentler texture. They can also be added to a smoothie, where blending breaks them down.
Can crushed oats be ground into oat flour?
Yes, you can grind crushed oats in a blender or food processor to make oat flour. Blend in short bursts and pause to stir so the pieces grind evenly. Homemade oat flour may be coarser than packaged flour, which can affect baked goods.
How should you store crushed oats after opening?
Store crushed oats in a tightly sealed container in a cool, dry cupboard. Keeping moisture and heat away helps preserve their quality; refrigeration is not usually necessary. Discard them if they develop a musty or rancid smell or show signs of moisture.
Do crushed oats need to be soaked before cooking?
No, crushed oats do not have to be soaked before cooking. Soaking can soften them and shorten the time needed on the stove, especially if the pieces are large. If you skip soaking, cook them in liquid until tender and adjust the texture as needed.
Are crushed oats a good choice for people watching their blood sugar?
Crushed oats can fit into a blood-sugar-conscious meal because their fiber slows digestion, but portion and toppings still matter. Pair them with protein, such as plain yogurt or eggs, and choose unsweetened toppings rather than adding syrup or sugar.
Crushed Oats Vitamins & Minerals
Vitamins
B1
0.37mg · 31% DV
Biotin
7.2µg · 24% DV
B5
0.88mg · 18% DV
B2
0.11mg · 8% DV
Minerals
Manganese
3.92mg · 170% DV
Phosphorus
328mg · 47% DV
Selenium
22µg · 40% DV
Copper
0.32mg · 36% DV
Potassium ⭐
290mg · 9% DV
Sodium
1.6mg · 0% DV
Crushed Oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crushed Oats
To burn the 296 calories in 1 cup (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Crushed Oats?
Crushed Oats are oat kernels broken into smaller pieces, used much like other forms of oats in porridge and baking. Once cooked, they soften while retaining more texture than finely ground oats. They’re commonly served as a warm breakfast with milk or water, then topped with fruit, nuts, seeds or a spoonful of yogurt; they can also add body to soups and homemade oat bars.
They provide complex carbohydrates and plenty of fibre, with 10.6 g of fibre per 100 g. For a balanced bowl, pair them with fruit and a source of protein such as yogurt, or keep it lighter with water, cinnamon and fresh berries.
How Nutritious Is Crushed Oats?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Crushed Oats Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Crushed Oats Contain Allergens?
No known major allergens
Which Diets Is Crushed Oats Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Crushed Oats Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.76g
POLYUNSATURATED
2g
Omega 6:3 ratio 19.6:1
Above the ideal 4:1 (19.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.