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Kellogg’s raw oats Calories
Whole grain oats rich in fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Kellogg’s raw oats (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.
Kellogg’s raw oats Nutrition Facts
Selected: 1 cup (whole) · 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%
Kellogg’s raw oats nutrition facts table · 1 cup (whole) (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.
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How Many Calories in 1 Cup of Kellogg’s raw oats?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 80 g | 311 kcal |
| 1 tablespoon (whole) | 10 g | 39 kcal |
| 1 serving (small) | 30 g | 117 kcal |
| 4 tablespoon (whole) | 40 g | 156 kcal |
| 1 cup (half) | 40 g | 156 kcal |
| 1 serving (medium) | 50 g | 195 kcal |
| 1 serving (large) | 80 g | 311 kcal |
| 100 g | 100 g | 389 kcal |
| 1 cup (thick) | 120 g | 467 kcal |
Calculated from 389 calories per 100 g.
Frequently Asked Questions About Kellogg’s raw oats
Can you eat Kellogg’s raw oats without cooking them?
Yes, Kellogg’s raw oats can be eaten without cooking. Their dry texture may be chewy, so many people mix them into milk or yogurt and let them soften before eating.
How do you make overnight oats with Kellogg’s raw oats?
Combine Kellogg’s raw oats with milk or yogurt in a covered container and refrigerate overnight. Add fruit, nuts, or another topping before serving; stir in a little more liquid if the oats are too thick.
Do Kellogg’s raw oats need to be soaked before eating?
No, soaking Kellogg’s raw oats is not essential, but it softens them and makes them easier to chew. Soak them in milk, yogurt, or water if you prefer a tender texture rather than dry oats.
Can Kellogg’s raw oats go straight into a smoothie?
Yes, you can blend Kellogg’s raw oats directly into a smoothie. A high-speed blend gives a smoother texture, while soaking the oats in the liquid first can help avoid a grainy result.
How can you cook Kellogg’s raw oats into porridge?
To make porridge, simmer Kellogg’s raw oats with milk or water, stirring until they reach the texture you like. Add the liquid gradually if you prefer a thicker bowl, or more for a looser one.
Should you rinse Kellogg’s raw oats before using them?
No, Kellogg’s raw oats generally do not need rinsing before use. Rinsing can make them wet and clumpy, especially if you plan to blend them or mix them into overnight oats.
How should Kellogg’s raw oats be stored after opening?
Keep Kellogg’s raw oats in a tightly sealed container in a cool, dry place after opening. Protecting them from moisture helps preserve their texture and prevents them from absorbing odors from other foods.
Can you use Kellogg’s raw oats instead of flour in baking?
Yes, Kellogg’s raw oats can replace some flour in recipes, especially in cookies, muffins, and oat bars. For a finer texture, pulse them in a blender or food processor before adding them to the batter.
Do Kellogg’s raw oats help keep you full?
They can help make a meal more filling because oats contain fiber. Pair Kellogg’s raw oats with yogurt, milk, nuts, or fruit for a more substantial breakfast rather than relying on a small dry serving.
Are Kellogg’s raw oats suitable for people with diabetes?
They can fit into some diabetes meal plans, but the serving and toppings matter because oats contain carbohydrates. Pairing them with protein-rich foods may make breakfast more balanced; ask your diabetes care team how to fit them into your plan.
Kellogg’s raw oats Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B1
0.37mg · 31% DV
B5
1.08mg · 22% DV
Folate
44.8µg · 11% DV
Minerals
Manganese
3.94mg · 171% DV
Phosphorus
418mg · 60% DV
Copper
0.5mg · 56% DV
Selenium
23µg · 42% DV
Potassium ⭐
343mg · 10% DV
Sodium
1.6mg · 0% DV
Kellogg’s raw oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kellogg’s raw oats
To burn the 311 calories in 1 cup (whole) (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 Kellogg’s raw oats?
Kellogg’s raw oats are a packaged oat product made from whole oat grains. They can be soaked before eating, stirred into porridge, or added to muesli and baking; “raw” does not mean they need to be eaten dry or on their own.
Their flavour is mild and nutty, with a firm, chewy texture until softened in milk or another liquid. In many places, people serve them for breakfast with yogurt or milk, fruit and nuts, or make overnight oats for a ready-to-eat meal. They provide whole-grain fibre and plant protein, making them a filling base. For a lighter bowl, add fresh fruit for sweetness and keep richer toppings modest.
How Nutritious Is Kellogg’s raw oats?
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 Kellogg’s 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 Kellogg’s raw oats Contain Allergens?
Contains these allergens:
Which Diets Is Kellogg’s 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
Kellogg’s raw oats 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).
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Nutrition data compiled from USDA FoodData Central and scientific sources.