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Ground oats (raw) Calories
Source of fiber, complex carbs, plant protein, B vitamins, magnesium
CALORIES
GI
POTASSIUM
FIBER
Ground oats (raw) Nutrition Facts
Selected: 100 g
389
KCAL / 100G
Carbs
66.3g
· 67%
Protein
16.9g
· 17%
Fat
6.9g
· 16%
Fiber
10.6g
Ground oats (raw) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.76mg · 63% DV
B5
1.35mg · 27% DV
Folate
56µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
523mg · 75% DV
Selenium
28µg · 51% DV
Magnesium
177mg · 42% DV
Ground oats (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Ground oats (raw) Contain Allergens?
No known major allergens
Which Diets Is Ground oats (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ground oats (raw) Fat Profile
SATURATED
1.22g
MONOUNSATURATED
2.18g
POLYUNSATURATED
2.54g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
Foods Similar to Ground oats (raw)
Ground oats (raw) — Frequently Asked Questions
Can ground oats be eaten without cooking?
Yes. They can be stirred into yogurt, kefir, or smoothies, although letting them sit with liquid for a few minutes gives a softer texture and may feel easier to digest for some people.
Does cooking ground oats significantly reduce their nutrition?
Regular cooking keeps most of the oats’ protein and fibre intact. There may be small losses of heat-sensitive vitamins, but cooking also makes the texture softer and easier to eat.
Why do ground oats sometimes taste bitter or stale?
The natural fats in oats can oxidize when the product is exposed to warmth, air, or moisture. Store them tightly sealed in a cool, dark place to help preserve a fresh flavour.
What is the best way to store ground oats after opening?
Keep them in an airtight container away from heat, light, and moisture. Refrigeration or freezing can be useful in warm climates or when you will not use them quickly.
Can ground oats be frozen?
Yes, ground oats freeze well in a moisture-proof sealed container or bag. Take out only what you need to avoid condensation from repeated thawing and refreezing.
Are ground oats and oat flour the same thing?
They are both made from milled oats, but oat flour is usually ground more finely and uniformly. Ground oats may be slightly coarser, especially when made at home, and can create a heartier texture in recipes.
What goes well with ground oats for breakfast?
Try combining them with yogurt or a plant-based yogurt, fruit, and nuts or seeds. This adds flavour and texture, while a protein-containing base can make the meal more satisfying.
Should I eat ground oats before or after a workout?
Before training, ground oats in a smoothie or yogurt bowl can be a convenient source of energy; people with sensitive digestion may prefer to eat them well before exercise. After training, pairing them with a protein-rich food can help build a more complete recovery meal.
Do ground oats automatically cause weight gain?
No food causes weight gain by itself. Body-weight changes depend on overall intake, portions, and daily habits, though the finely ground form can be easy to eat quickly without noticing portion size.
Who should be cautious with ground oats?
People with coeliac disease or gluten-related disorders should choose oats labelled gluten-free because of possible cross-contact with gluten-containing grains. Anyone increasing fibre intake should do so gradually and drink enough fluids.
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Nutrition data compiled from USDA FoodData Central and scientific sources.