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Crushed oats (raw) Calories
Source of fiber and complex carbohydrates, contains plant protein
CALORIES
GI
POTASSIUM
FIBER
Crushed oats (raw) Nutrition Facts
Selected: 100 g
379
KCAL / 100G
Carbs
67.7g
· 71%
Protein
13.2g
· 14%
Fat
6.5g
· 15%
Fiber
10.1g
Crushed oats (raw) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.42mg · 35% DV
B5
1mg · 20% DV
B2
0.11mg · 8% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
523mg · 75% DV
Selenium
28µg · 51% DV
Magnesium
177mg · 42% DV
Crushed oats (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Crushed oats (raw) 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Crushed oats (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Crushed oats (raw) Fat Profile
SATURATED
1.1g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
Foods Similar to Crushed oats (raw)
Crushed oats (raw) — Frequently Asked Questions
Can crushed oats be eaten raw, or do they need to be cooked?
Crushed oats can be eaten without cooking, especially when soaked in milk, yogurt, or a plant drink. Cooking is not required, but it often improves texture and may make them easier to digest.
What does soaking crushed oats change?
Soaking softens the oats, shortens prep time, and can make them gentler on digestion for some people. It also helps them absorb flavors from ingredients like cinnamon, fruit, or seeds.
Are crushed oats better for breakfast or before a workout?
Because they provide carbohydrate along with fiber, they can work well 1-3 hours before training. If you eat them closer to exercise, a smaller portion with lighter toppings may feel more comfortable.
Do crushed oats make sense after a workout?
Yes, especially when paired with a protein source for a more balanced recovery meal. On their own they are less complete than oats combined with yogurt, milk, kefir, or another protein-rich food.
What should I eat with crushed oats to stay full longer?
Pairing them with protein and fat usually improves satiety. Good options include yogurt, milk, nut butter, walnuts, chia seeds, or ground flaxseed.
What is the main difference between crushed oats and granola?
Crushed oats are usually plain and minimally processed, while granola is often baked with oil, sweeteners, and added ingredients. That makes granola crunchier, but sometimes more energy-dense depending on the product.
Are oats automatically safe for everyone with gluten sensitivity?
Not always. Oats do not naturally contain gluten, but they can be contaminated with wheat, barley, or rye during processing, so sensitive individuals should look for specifically labeled products.
Can crushed oats cause bloating or gas?
They can in some people, especially if fiber intake increases quickly. Starting with a smaller amount, drinking enough water, and soaking or cooking the oats may help.
How should crushed oats be stored, and when do they go stale?
Keep them in an airtight container in a cool, dry, dark place. If they develop an off smell, bitterness, or signs of insects, they should be discarded.
Can crushed oats be frozen?
Freezing is more useful for prepared oatmeal or overnight oats than for the dry product. After thawing, the texture may be softer, so adding fruit or nuts just before eating often works best.
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Nutrition data compiled from USDA FoodData Central and scientific sources.