1 cup (medium) of Ground oats (80 g) has 303 calories. That works out to 379 calories per 100 g. It contains 54.2 g of carbs, 10.6 g of protein, 5.2 g of fat and 8.1 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 Ground oats?

Ground oats are oat groats milled to a flour-like consistency, sometimes with tiny pieces of oat left in the mix. Oats have a long history in northern Europe, and ground oats are now used widely in porridge, baking and everyday breakfasts. In the UK and elsewhere, they can be cooked with milk or water, stirred into pancake batter, or added to muffins and biscuits.

Their flavour is mild and gently nutty; the texture turns soft and thick when cooked. Ground oats provide substantial fibre and complex carbohydrates, with 10.1 g of fibre per 100 g. For a simple breakfast, simmer them with water or milk and top with fruit; using water and fresh fruit keeps the bowl lighter.

Ground oats Nutrition Facts

Selected: 100 g

379

KCAL / 100G

Carbs

67.7g

· 25% DV

Protein

13.2g

· 26% DV

Fat

6.5g

· 8% DV

Fiber

10.1g

· 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%

Ground 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 Ground oats?

Nutrient density

High

75/ 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

52/ 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.

Ground 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 Ground oats

To burn the 379 calories in 100 g:

🚶

94min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

52min

Cycling

🏊

44min

Swimming

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

Is Ground 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 Ground 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 Ground oats Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Ground oats Fat Profile

SATURATED

1.2g

MONOUNSATURATED

2.2g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 20:1

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

Compare Ground oats

🥣vs🍚

Ground oats vs Bulgur Pilaf259 kcal more per 100 g

→🥣vs🍝

Ground oats vs Whole wheat pasta255 kcal more per 100 g

→🥣vs🥖

Ground oats vs Breadstick31 kcal fewer per 100 g

→🥣vs🥯

Ground oats vs Simit39 kcal more per 100 g

→

Foods Similar to Ground 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 Ground oats

Is ground oats the same as oat flour?

Ground oats are often used as oat flour, but the terms can describe different textures. A finer grind behaves more like flour in batters, while coarser ground oats leave more noticeable bits in porridge and baked goods.

How do you make ground oats at home?

You can make ground oats by blending plain rolled oats or pulsing them in a food processor or coffee grinder. Stop and stir as needed, then grind until they reach the texture your recipe calls for.

Can you bake with ground oats?

Yes, ground oats work in cookies, muffins, pancakes, and other baked goods. They add a mild oat flavor and can make a bake denser than wheat-flour versions, so recipes designed for oat flour are the most reliable starting point.

Can ground oats replace all-purpose flour?

Ground oats can replace some all-purpose flour, but they do not behave exactly the same in every recipe. Without wheat gluten, baked goods may be more tender or crumbly; use a recipe developed for oat flour when you need a dependable result.

Can you make oatmeal with ground oats?

Yes, ground oats make a smooth, quick-cooking porridge. Stir them into simmering milk or water and keep stirring as they thicken; add more liquid if the texture becomes thicker than you like.

Can you use ground oats for overnight oats?

Yes, ground oats can be mixed with milk or yogurt and chilled overnight. They absorb liquid readily and create a thicker, softer texture than rolled oats, so add extra liquid if you prefer a looser breakfast.

Can you add ground oats to a smoothie?

Yes, ground oats blend easily into smoothies and can make them thicker and more filling. Blend them with enough liquid, or let the drink stand briefly so the oats soften before you drink it.

Can you eat ground oats raw?

Yes, ground oats can be eaten without cooking when mixed into foods such as yogurt or a smoothie. Letting them soak softens their dry, powdery texture; avoid eating a spoonful dry, as it can be difficult to swallow.

Do ground oats need to be cooked?

No, ground oats do not always need cooking; they can be soaked or blended into cold foods. Cooking is useful when you want warm porridge or a softer texture, and it helps them thicken quickly.

How should you store ground oats?

Store ground oats in a tightly sealed container in a cool, dry place, away from heat and strong odors. Because grinding exposes more of the oats to air, keeping the container closed helps preserve their flavor and texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026