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High-fiber oats (raw) Calories
High fiber, complex carbs, plant protein, rich in minerals and vitamins
CALORIES
GI
POTASSIUM
FIBER
High-fiber oats (raw) Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
62.5g
· 69%
Protein
13.5g
· 15%
Fat
6.5g
· 16%
Fiber
13g
High-fiber oats (raw) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.6mg · 50% DV
B5
1mg · 20% DV
Folate
56µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Copper
1mg · 111% DV
Selenium
34µg · 62% DV
Phosphorus
410mg · 59% DV
High-fiber oats (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is High-fiber 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 High-fiber oats (raw) Contain Allergens?
No known major allergens
Which Diets Is High-fiber 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
High-fiber oats (raw) Fat Profile
SATURATED
1.1g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to High-fiber oats (raw)
High-fiber oats (raw) — Frequently Asked Questions
Does cooking high-fiber raw oats reduce their fiber?
Cooking does not meaningfully remove the fiber itself, but the oats absorb water and become softer and bulkier per serving. Longer cooking changes texture more than nutrition.
Is it safe to eat raw high-fiber oats without cooking them?
Yes, they are generally safe to eat uncooked, especially when soaked in milk, yogurt, or a plant drink. Soaking improves texture and may make them easier for some people to digest.
Why do high-fiber oats cause bloating in some people?
A sudden increase in fiber can lead to gas or bloating, especially if your usual diet is lower in fiber. Increasing portions gradually and drinking enough fluids often helps.
Are high-fiber oats better for breakfast or before a workout?
They work well at breakfast because they are filling and easy to build into a balanced meal. Before training, the fiber may feel heavy for some people, so a smaller portion is often better if eaten close to exercise.
What foods pair well with high-fiber oats for a more balanced meal?
Pairing oats with a protein source such as yogurt, kefir, or unsweetened soy yogurt can make the meal more balanced. Fruit, seeds, and nuts also add flavor, texture, and staying power.
Does soaking oats overnight really make a difference?
Yes, overnight soaking softens the oats and gives them a less raw texture. It also makes breakfast prep easier and may improve tolerance for some people.
Are high-fiber oats the same as granola?
No. Granola is usually baked and often includes added oil and sweeteners, while plain high-fiber oats are a simpler, minimally processed grain product.
Can high-fiber oats help with constipation?
They can support regular bowel habits as part of an overall fiber-rich diet. The benefit depends on the person, and too much fiber without enough fluid can make discomfort worse.
How should high-fiber oats be stored after opening?
Keep them in a tightly sealed container in a cool, dry place away from light and moisture. Humidity can affect both texture and freshness, so avoid storing them near steam or heat.
Who should be careful with high-fiber oats?
People with sensitive digestion, IBS symptoms, or those following a very low-fiber diet may need to introduce them slowly. People with celiac disease should choose oats specifically labeled gluten-free to reduce cross-contact risk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.