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High-fiber raw oats Calories
High in fiber, contains beta-glucan
CALORIES
GI
POTASSIUM
FIBER
High-fiber raw oats Nutrition Facts
Selected: 100 g
389
KCAL / 100G
Carbs
66.3g
· 67%
Protein
16.9g
· 17%
Fat
6.9g
· 16%
Fiber
10.6g
High-fiber raw oats Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.46mg · 38% DV
B5
1.35mg · 27% DV
Folate
56µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Copper
1mg · 111% DV
Phosphorus
523mg · 75% DV
Selenium
28.9µg · 53% DV
High-fiber raw oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is High-fiber raw 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 High-fiber raw oats Contain Allergens?
Contains these allergens:
Which Diets Is High-fiber raw oats 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 raw oats 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 High-fiber raw oats
High-fiber raw oats — Frequently Asked Questions
Does cooking high-fiber raw oats significantly change their nutrition?
Cooking mainly adds water, so the nutrition looks less concentrated per serving, but it does not remove the oats’ protein, carbs, fat, or fiber. The dry amount is what matters when comparing intake.
Is it safe to eat raw oats without cooking them?
Usually yes, as oats are commonly processed to be ready for direct use. Soaking them first in milk, yogurt, or water can make them easier to digest and improve texture.
Why do high-fiber oats cause bloating for some people?
Their high fiber content can lead to gas or bloating, especially if someone is not used to eating much fiber. Increasing the amount gradually and drinking enough fluids often helps.
What should I pair with high-fiber raw oats for a more balanced meal?
Pairing oats with a protein source can make the meal more filling, such as yogurt, milk, kefir, or fortified soy alternatives. Fruit and nuts also add flavor, texture, and staying power.
Are oats better before or after a workout?
Before training, oats can provide steady energy, especially if eaten with enough time to digest. After training, they work well as part of a meal that also includes protein.
Do oats eaten at night cause weight gain?
Weight gain is driven more by total intake over time than by the clock. Eating oats in the evening does not automatically cause fat gain; portion size and toppings matter more.
What is the point of soaking oats overnight?
Soaking softens the oats and can make them more comfortable to eat and digest for some people. It also makes breakfast faster and works well for cold preparations.
How are high-fiber raw oats different from granola?
Granola is often baked with added oil and sweeteners, so it is usually more energy-dense and sweeter. Plain raw oats are typically a less processed base that gives you more control over ingredients.
How should oats be stored after opening?
Keep them in an airtight container in a cool, dry, dark place. Exposure to moisture can make them stale, clumpy, and less pleasant in flavor and smell.
Who should be more careful with oats?
People with gluten allergy or gluten-related sensitivities should check labels carefully because cross-contact can occur. Those who are not used to high-fiber foods may also want to start with smaller portions to avoid digestive discomfort.
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Nutrition data compiled from USDA FoodData Central and scientific sources.