Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Gluten-free finely ground oats, raw Calories
High in fiber, naturally rich in vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (shredded) of Gluten-free finely ground oats, raw (80 g) has 311 calories. That works out to 389 calories per 100 g. It contains 53 g of carbs, 13.5 g of protein, 5.5 g of fat and 8.5 g of fiber. Its 3.9 mg of Manganese covers 171% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Gluten-free finely ground oats, raw Nutrition Facts
Selected: 1 cup (shredded) · 80 g
311
KCAL / 80G
Carbs
53g
· 19% DV
Protein
13.5g
· 27% DV
Fat
5.5g
· 7% DV
Fiber
8.5g
· 30% 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 finely ground oats, raw nutrition facts table · 1 cup (shredded) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 311 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 53 g | 19% |
| Fiber | 8.5 g | 30% |
| Protein | 13.5 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Shredded Gluten-free finely ground oats, raw?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (shredded) | 80 g | 311 kcal |
| 1 tablespoon (whole) | 8 g | 31 kcal |
| 2 tablespoon (whole) | 16 g | 62 kcal |
| 1 serving (small) | 30 g | 117 kcal |
| 1 pack (mini) | 35 g | 136 kcal |
| ½ cup (shredded) | 40 g | 156 kcal |
| 1 serving (medium) | 50 g | 195 kcal |
| 1 serving (large) | 80 g | 311 kcal |
| 100 g | 100 g | 389 kcal |
Calculated from 389 calories per 100 g.
Frequently Asked Questions About Gluten-free finely ground oats, raw
How do you cook gluten-free finely ground oats?
Cook gluten-free finely ground oats in milk or water over low heat, stirring until they thicken into porridge. Because the oats are finely ground, they absorb liquid quickly and can clump; stir continuously and add more liquid if the texture gets too thick.
Can you eat gluten-free finely ground oats raw?
Yes, you can mix gluten-free finely ground oats into yogurt, milk, or a smoothie without cooking them. Letting them sit in liquid softens their texture. Mixing them in is generally more pleasant than eating the dry powder on its own.
Are gluten-free finely ground oats safe for people with celiac disease?
Gluten-free finely ground oats are intended to meet gluten-free standards, but people with celiac disease should also consider cross-contact during preparation. Use clean utensils and surfaces, especially when the oats are being added to foods prepared in a shared kitchen.
Are gluten-free finely ground oats the same as oat flour?
They are similar: both are made by grinding oats into a fine texture. The degree of fineness and whether the oats have been sifted can differ, so gluten-free finely ground oats may not behave exactly like oat flour in recipes that depend on a very smooth texture.
Can you use gluten-free finely ground oats to thicken soup?
Yes, stir gluten-free finely ground oats into soup a little at a time to thicken it. They absorb liquid quickly, so mix them with a small amount of cool water first if you want to reduce clumping, then simmer the soup until it reaches the texture you want.
Can gluten-free finely ground oats replace wheat flour in baking?
Sometimes, but gluten-free finely ground oats do not develop the structure that wheat flour gets from gluten. They work well in recipes such as pancakes or muffins when combined with suitable binding ingredients, but a direct one-for-one swap may make baked goods crumbly or dense.
How should you store gluten-free finely ground oats after opening?
Store gluten-free finely ground oats in a tightly sealed container in a cool, dry place. Their fine texture makes them quick to absorb moisture and odors. Keep the container away from steam and damp kitchen areas to help maintain quality.
Can you make overnight oats with gluten-free finely ground oats?
Yes, combine gluten-free finely ground oats with milk or a milk alternative and refrigerate them overnight. They soften faster and can make a thicker, smoother mixture than rolled oats, so add extra liquid before serving if needed.
Do gluten-free finely ground oats need to be soaked before eating?
No, gluten-free finely ground oats do not need soaking before you cook or eat them. Soaking is useful when you want a softer texture, such as in overnight oats, but you can also cook them directly or mix them into a drink.
Are gluten-free finely ground oats a good breakfast choice for people with diabetes?
They can fit into a balanced breakfast, but gluten-free finely ground oats still contain carbohydrates and may affect blood sugar. Pairing a measured portion with protein or unsaturated fat can make the meal more filling; individual meal planning should be discussed with a healthcare professional.
Gluten-free finely ground oats, raw Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B1
0.61mg · 51% DV
B5
1.08mg · 22% DV
Folate
44.8µg · 11% DV
Minerals
Manganese
3.93mg · 171% DV
Phosphorus
418mg · 60% DV
Copper
0.5mg · 56% DV
Selenium
23µg · 42% DV
Potassium ⭐
343mg · 10% DV
Sodium
1.6mg · 0% DV
Gluten-free finely ground oats, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free finely ground oats, raw
To burn the 311 calories in 1 cup (shredded) (80 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 Gluten-free finely ground oats, raw?
Gluten-free finely ground oats, raw are oat groats milled to a fine, flour-like texture. The gluten-free designation indicates that the product is made and handled to limit gluten contamination; check the package if you need to follow a strict gluten-free diet.
Their mild, nutty flavour and soft texture work well in cooked porridge, or stirred into yoghurt and smoothies. They can also add body to pancakes, breads and other home baking. A fibre-rich grain ingredient, they provide 10.6 g of fibre per 100 g, along with useful plant protein. For an easy breakfast, cook them with milk or water and top with fruit; use them in place of some refined flour when you want a heartier bake.
How Nutritious Is Gluten-free finely ground oats, raw?
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 Gluten-free finely ground 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 finely ground oats, raw Contain Allergens?
No known major allergens
Which Diets Is Gluten-free finely ground 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 finely ground oats, raw Fat Profile
SATURATED
0.98g
MONOUNSATURATED
1.74g
POLYUNSATURATED
2.03g
Omega 6:3 ratio 21.6:1
Above the ideal 4:1 (21.6:1).
Compare Gluten-free finely ground oats, raw
Foods Similar to Gluten-free finely ground oats, raw
Have another question about Gluten-free finely ground oats, raw?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.