1 cup (medium) of Gluten-Free Oats (80 g) has 296 calories. That works out to 370 calories per 100 g. It contains 54.4 g of carbs, 10.4 g of protein, 5.2 g of fat and 8 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.

What is Gluten-Free Oats?

Gluten-free oats are flattened oat grains, sold as dry, pale flakes. Oats are naturally free of gluten, but ordinary oats can come into contact with gluten-containing grains during growing or processing, so gluten-free versions are handled to avoid that cross-contact. They’re commonly cooked with milk or water as porridge, stirred into yoghurt, or soaked overnight and topped with fruit. In many homes, they also go into baking, from oat biscuits to breakfast bars.

They provide complex carbohydrates, fibre and some plant protein, making them a substantial breakfast base. For a lighter bowl, cook them with water or an unsweetened plant drink and add fruit for sweetness; nuts or seeds make a more filling topping.

Gluten-Free Oats Nutrition Facts

Selected: 100 g

370

KCAL / 100G

Carbs

68g

· 25% DV

Protein

13g

· 26% DV

Fat

6.5g

· 8% DV

Fiber

10g

· 36% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 14% · Fat 15%

Gluten-Free Oats Vitamins & Minerals

Vitamins

0.46mg · 38% DV

1mg · 20% DV

Biotin

6µg · 20% DV

0.14mg · 11% DV

Minerals

Manganese

5mg · 217% DV

Phosphorus

410mg · 59% DV

Selenium

28µg · 51% DV

Magnesium

177mg · 42% DV

How Nutritious Is Gluten-Free Oats?

Nutrient density

High

70/ 100

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

53/ 100

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.

Gluten-Free Oats Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Gluten-Free Oats

To burn the 370 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Gluten-Free 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 Gluten-Free Oats Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Gluten-Free Oats Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Gluten-Free Oats Fat Profile

SATURATED

1.1g

MONOUNSATURATED

2.2g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 20:1

Above the ideal 4:1 (20:1).

Compare Gluten-Free Oats

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Gluten-Free Oats vs Whole wheat pasta246 kcal more per 100 g

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Gluten-Free Oats vs Breadstick40 kcal fewer per 100 g

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Gluten-Free Oats vs Simit30 kcal more per 100 g

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Foods Similar to Gluten-Free Oats

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Gluten-Free Oats

Are gluten-free oats safe for people with celiac disease?

Gluten-free oats can be suitable for many people with celiac disease when they are specifically produced and tested to prevent gluten cross-contact. Some people still react to oat avenin, so anyone with celiac disease should discuss adding them with their clinician or dietitian.

How do you cook gluten-free oats on the stove?

Cook gluten-free oats in milk or water over medium-low heat, stirring occasionally until soft and creamy. Add more liquid if they become too thick, then serve with fruit, nuts, seeds, or a spoonful of yogurt.

Can you make overnight oats with gluten-free oats?

Yes, combine gluten-free oats with milk or yogurt in a covered jar and refrigerate overnight. Stir before eating and add a little more liquid if needed; fresh fruit and crunchy toppings are best added just before serving.

Are gluten-free oats the same as regular rolled oats?

They can be the same type of rolled oat; “gluten-free” indicates that the oats were handled and packaged to reduce gluten cross-contact. Oats are naturally gluten-free, but ordinary oats may be contaminated by wheat, barley, or rye during processing.

Do you need to rinse gluten-free oats before cooking them?

No, gluten-free oats do not need rinsing before cooking. Rinsing can wash away some of the loose starch that helps make porridge creamy; simply measure them into the pan and cook according to your preferred texture.

How long do cooked gluten-free oats last in the fridge?

Cooked gluten-free oats can be kept in a covered container in the refrigerator for a few days. Cool them promptly, reheat only the portion you plan to eat, and add a splash of milk or water if the porridge has thickened.

Can gluten-free oats be used in baking?

Yes, gluten-free oats work in cookies, muffins, and crumbles, and they can be ground into oat flour for many recipes. Use oats labeled gluten-free when baking for someone who must avoid gluten, and expect a denser texture than wheat flour.

Are gluten-free oats a good breakfast before a workout?

Yes, gluten-free oats can provide carbohydrate before exercise, especially when eaten with enough time to digest. Keep the topping simple if a high-fiber meal feels heavy during training, and add yogurt or another protein source if that suits your routine.

Do gluten-free oats help with weight loss?

Gluten-free oats do not cause weight loss on their own, but their fiber can make breakfast more filling. Pair a measured serving with protein-rich yogurt or milk and fruit rather than relying on sugary toppings that add little staying power.

Can gluten-free oats cause bloating?

Yes, gluten-free oats can cause bloating in some people, particularly if they are not used to eating much fiber or eat a large portion at once. Start with a modest serving and drink fluids; persistent or severe symptoms warrant medical advice.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026