½ cup (medium) of Gluten-free oats (raw) (40 g) has 156 calories. That works out to 389 calories per 100 g. It contains 26.5 g of carbs, 6.8 g of protein, 2.8 g of fat and 4.2 g of fiber. Its 2 mg of Manganese covers 85% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Gluten-free oats (raw) Nutrition Facts

Selected: 100 g

389

KCAL / 100G

Carbs

66.3g

· 24% DV

Protein

16.9g

· 34% DV

Fat

6.9g

· 9% DV

Fiber

10.6g

· 38% 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%

Gluten-free oats (raw) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

0.76mg · 63% DV

1.35mg · 27% DV

Folate

56µg · 14% DV

Minerals

Manganese

5mg · 217% DV

Copper

1mg · 111% DV

Phosphorus

523mg · 75% DV

Selenium

28µg · 51% DV

How Nutritious Is Gluten-free oats (raw)?

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

56/ 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 (raw) 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 (raw)

To burn the 389 calories in 100 g:

🚶

96min

Walking (5 km/h)

🏃

40min

Running (8 km/h)

🚴

53min

Cycling

🏊

45min

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 (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 Gluten-free oats (raw) 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 (raw) 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 (raw) Fat Profile

SATURATED

1.2g

MONOUNSATURATED

2.2g

POLYUNSATURATED

2.5g

⚖️

Omega 6:3 ratio 22:1

Above the ideal 4:1 (22:1).

Compare Gluten-free oats (raw)

🌾vs🥯

Gluten-free oats (raw) vs Poppy Seed Bagel124 kcal more per 100 g

→🌾vs🍚

Gluten-free oats (raw) vs Bulgur Pilaf269 kcal more per 100 g

→🌾vs🍝

Gluten-free oats (raw) vs Whole wheat pasta265 kcal more per 100 g

→🌾vs🥖

Gluten-free oats (raw) vs Breadstick21 kcal fewer per 100 g

→

Foods Similar to Gluten-free oats (raw)

🥯

Poppy Seed Bagel

265 kcal

🍚

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

Frequently Asked Questions About Gluten-free oats (raw)

Is gluten-free oats safe for people with coeliac disease?

Choose oats that are specifically certified gluten-free for coeliac disease. Regular oats can be contaminated with wheat, barley, or rye during growing, milling, or packing.

Can raw gluten-free oats be eaten without cooking?

Yes, but dry raw oats may cause bloating or digestive discomfort for some people. Soaking them in milk, yogurt, or a plant-based drink softens the flakes and makes them easier to eat.

What is the best way to make gluten-free oats taste better?

Sweet options include cinnamon, fruit, yogurt, nuts, seeds, or nut butter. For a savoury bowl, cook the oats with vegetables, herbs, eggs, or cheese.

How can I keep oat porridge from becoming too thick or sticky?

Add the oats gradually to the liquid and cook gently while stirring. Avoid overcooking, and stir in a little more warm liquid if the porridge becomes too dense.

Can gluten-free oats be prepared overnight?

Yes. Combine them with milk, yogurt, or a plant-based alternative in a covered container and refrigerate for several hours or overnight. Add delicate fresh fruit just before serving for the best texture.

Are gluten-free oats better before or after a workout?

Before exercise, oats paired with fruit can make a practical energy-focused meal; keep the serving smaller if training soon after eating. After exercise, combine them with a protein food such as yogurt, milk, soy foods, or eggs for a more balanced recovery meal.

Can gluten-free oats help with constipation?

Their fibre can support regular bowel movements as part of a varied diet. Increase fibre gradually and drink enough fluids, since a sudden increase may cause gas or bloating.

Are gluten-free oats and granola the same thing?

No. Oats are a simple grain, while granola is usually baked oats mixed with oil and sweeteners, often with nuts or dried fruit. Granola can be much sweeter, so checking the ingredient list is useful.

How should gluten-free oats be stored after opening?

Keep them in an airtight container in a cool, dry cupboard away from sunlight. Moisture can affect their texture and flavour; refrigeration can help preserve freshness in warm conditions.

Do gluten-free oats cause bloating for everyone?

No, but people who are not used to fibre or who have sensitive digestion may notice gas or bloating. Starting with a smaller amount and choosing soaked or cooked oats may improve tolerance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026