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Finely ground dry oats Calories
Dry oats rich in fiber and complex carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Finely ground dry oats (81 g) has 315 calories. That works out to 389 calories per 100 g. It contains 53.7 g of carbs, 13.7 g of protein, 5.6 g of fat and 8.6 g of fiber. Its 4 mg of Manganese covers 173% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Finely ground dry oats Nutrition Facts
Selected: 1 cup (medium) · 81 g
315
KCAL / 81G
Carbs
53.7g
· 20% DV
Protein
13.7g
· 27% DV
Fat
5.6g
· 7% DV
Fiber
8.6g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 17% · Fat 16%
Finely ground dry oats nutrition facts table · 1 cup (medium) (81 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.62 mg | 0% |
| Total carbohydrate | 53.7 g | 20% |
| Fiber | 8.6 g | 31% |
| Protein | 13.7 g | 27% |
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 Finely ground dry oats?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 81 g | 315 kcal |
| 1 tablespoon (small) | 5 g | 19 kcal |
| 2 tablespoon (medium) | 10 g | 39 kcal |
| 0.25 cup (small) | 20 g | 78 kcal |
| 1 ounce (medium) | 28.4 g | 110 kcal |
| 1 serving (medium) | 40 g | 156 kcal |
| ½ cup (medium) | 41 g | 159 kcal |
| 100 g | 100 g | 389 kcal |
Calculated from 389 calories per 100 g.
Frequently Asked Questions About Finely ground dry oats
How do you cook finely ground dry oats into oatmeal?
Cook finely ground dry oats with milk or water over low heat, stirring frequently. They absorb liquid and thicken faster than whole rolled oats, so watch the pan closely and add more liquid if the porridge becomes too thick.
Can you eat finely ground dry oats without cooking them?
Yes, finely ground dry oats can be eaten uncooked. Their dry, powdery texture is usually more pleasant when they are mixed into yogurt, milk, or a smoothie and given time to soften.
Can finely ground dry oats replace flour in baking?
Yes, finely ground dry oats can replace some or, in suitable recipes, all of the flour. They do not behave exactly like wheat flour, so baked goods may turn out denser and more crumbly; recipes designed for oat flour are the most reliable.
Can you make overnight oats with finely ground dry oats?
Yes, mix finely ground dry oats with milk or yogurt and leave them covered in the refrigerator overnight. They absorb liquid and become soft, often making a thicker mixture than rolled oats; loosen it with extra milk before serving if needed.
Can you put finely ground dry oats in a smoothie?
Yes, finely ground dry oats blend easily into smoothies and add a mild, cereal-like taste. Blend them with the other ingredients, or let them sit in the liquid briefly first if you want a smoother texture.
Are finely ground dry oats the same as oat flour?
They are similar, but not always identical. Finely ground dry oats are simply oats ground into smaller pieces, while oat flour is typically milled to a more even, flour-like texture; the difference can affect the texture of baked goods.
How should you store finely ground dry oats?
Keep finely ground dry oats in an airtight container in a cool, dry place away from sunlight. Because the small particles can readily take on moisture and nearby odors, keep the container away from steam and strongly scented foods.
Can finely ground dry oats help lower cholesterol?
Yes, oats can help lower LDL cholesterol when eaten regularly as part of a heart-healthy diet. Their soluble beta-glucan fiber contributes to this effect, but oats are a food, not a replacement for prescribed cholesterol treatment.
Can people with diabetes eat finely ground dry oats?
Yes, many people with diabetes can include finely ground dry oats in meals. Oats contain carbohydrates, and portion size and meal combinations matter for blood glucose; a dietitian or doctor can help tailor them to your individual plan.
Do finely ground dry oats raise blood sugar quickly?
Finely ground dry oats can raise blood sugar because they contain carbohydrates, and grinding makes them digest more quickly than intact grains. Pairing them with protein or healthy fats may slow the overall rise compared with eating them alone.
Finely ground dry oats Vitamins & Minerals
Vitamins
Biotin
16.2µg · 54% DV
B1
0.62mg · 52% DV
B5
1.09mg · 22% DV
Folate
45.36µg · 11% DV
Minerals
Manganese
3.97mg · 173% DV
Phosphorus
424mg · 61% DV
Copper
0.51mg · 57% DV
Selenium
23µg · 42% DV
Potassium ⭐
347mg · 10% DV
Sodium
1.62mg · 0% DV
Finely ground dry oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Finely ground dry oats
To burn the 315 calories in 1 cup (medium) (81 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 Finely ground dry oats?
Finely ground dry oats are oat groats milled into a fine, dry ingredient. They are not a prepared dish: the oats can be stirred into breakfast bowls or used in baking, much like oat flour.
Their mild, gently nutty flavour and fine texture work well in porridge, smoothies and overnight oats. In many places, oats are cooked with milk or water and topped with fruit, nuts or spices; they can also replace some of the flour in pancakes, muffins and biscuits. They provide fibre and complex carbohydrates, making them a useful base for a filling breakfast. Add liquid gradually to get the thickness you like, or mix them into yoghurt for a quick no-cook option.
How Nutritious Is Finely ground dry 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 Finely ground dry 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 Finely ground dry oats Contain Allergens?
No known major allergens
Which Diets Is Finely ground dry oats Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Finely ground dry oats Fat Profile
SATURATED
0.99g
MONOUNSATURATED
1.76g
POLYUNSATURATED
2.05g
Omega 6:3 ratio 21.8:1
Above the ideal 4:1 (21.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.