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Fine oats (raw) Calories
Source of fiber and complex carbohydrates, contains plant protein
CALORIES
GI
POTASSIUM
FIBER
Fine oats (raw) Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
60.5g
· 68%
Protein
13.2g
· 15%
Fat
6.9g
· 17%
Fiber
9.7g
Fine oats (raw) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.46mg · 38% DV
B5
1.1mg · 22% DV
B2
0.16mg · 12% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
410mg · 59% DV
Selenium
28µg · 51% DV
Magnesium
138mg · 33% DV
Fine oats (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fine 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 Fine oats (raw) Contain Allergens?
No known major allergens
Which Diets Is Fine 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
Fine oats (raw) Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 21.8:1
Above the ideal 4:1 (21.8:1).
Foods Similar to Fine oats (raw)
Fine oats (raw) — Frequently Asked Questions
Is it safe to eat fine oats raw?
Yes, fine oats can be eaten raw, although soaking them in milk, yogurt, or a plant-based drink makes them softer and may be easier to digest for some people. Eating a very large amount dry may cause bloating.
What is the difference between fine oats and regular rolled oats?
Fine oats are rolled oats that have been cut or flattened more thinly. They soften and cook faster, while larger rolled oats usually have a firmer, chewier texture.
Do fine oats need to be soaked overnight?
No. Fine oats can be prepared in minutes with hot liquid, but overnight soaking creates a softer, creamier texture for cold oat recipes and makes breakfast easier to prepare ahead.
How can I stop fine oat porridge from becoming gluey?
Add the oats gradually to the liquid, cook briefly over low to medium heat, and stir only as needed. If it thickens too much, stir in a little extra milk or water at the end.
What should I pair with fine oats to stay full for longer?
Pairing them with protein-rich foods such as yogurt, kefir, milk, soy yogurt, or eggs can make the meal more balanced. Nuts, seeds, and fruit add texture, flavor, and staying power.
Are fine oats better before or after a workout?
Before training, allow time for digestion, especially if the oats include milk, nut butter, or other rich additions. After training, combine them with a protein source such as yogurt, milk, soy foods, or eggs for a more complete recovery meal.
Will eating fine oats at night cause weight gain?
Eating oats at night does not by itself cause weight gain; overall food intake and portion size matter more. For a lighter evening meal, avoid oversized portions and heavily sweetened toppings.
Why do fine oats cause bloating for some people?
Their fiber can lead to gas or bloating while the gut adjusts, particularly for people who usually eat little fiber. Start with a smaller serving, drink enough fluids, and try soaking the oats first.
Are fine oats safe for people with coeliac disease?
Oats are naturally gluten-free, but they can be contaminated with wheat, barley, or rye during growing and processing. People with coeliac disease should choose oats specifically certified gluten-free.
How should fine oats be stored, and can prepared oats be frozen?
Keep dry fine oats in an airtight container in a cool, dry, dark cupboard, away from moisture and strong odors. Cooked oatmeal or overnight oats can be refrigerated or frozen in individual portions; a splash of liquid may improve the texture after thawing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.