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Oat Rice Calories
Source of fiber and complex carbs, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oat Rice (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 47.7 g of carbs, 5.8 g of protein, 2.7 g of fat and 4 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Oat Rice Nutrition Facts
Selected: 1 cup (medium) · 180 g
234
KCAL / 180G
Carbs
47.7g
· 17% DV
Protein
5.8g
· 12% DV
Fat
2.7g
· 3% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 10% · Fat 10%
Oat Rice nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 47.7 g | 17% |
| Fiber | 4 g | 14% |
| Protein | 5.8 g | 12% |
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 Oat Rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 234 kcal |
| ½ cup (small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 120 g | 156 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 bottle (medium) | 200 g | 260 kcal |
| 1.5 cup (large) | 270 g | 351 kcal |
| 2 serving (large) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Oat Rice
What is Oat Rice, and how is it different from oatmeal?
Oat Rice is a savory pilaf-style dish made with oats, while oatmeal usually refers to oats cooked into a soft breakfast porridge. The texture depends on the oat form: intact or coarse oats stay firmer than rolled oats.
How do you cook Oat Rice so the grains stay separate?
Toast the oats briefly, add hot liquid suited to their type, and simmer without frequent stirring. Coarse or intact oats are more likely to stay distinct; rolled oats soften quickly and can turn creamy.
Can you make Oat Rice in a rice cooker?
Yes, you can make Oat Rice in a rice cooker, but the result varies with the oat type and cooker. Use the cooker’s grain setting if available, and check near the end so softer oats do not overcook.
Can you use steel-cut oats for Oat Rice?
Yes, steel-cut oats work well for Oat Rice because they hold their shape better than rolled oats. They generally need more cooking time and liquid, so follow the package guidance rather than using a rice recipe’s proportions.
What can you season Oat Rice with?
Oat Rice takes well to savory seasonings such as garlic, onion, black pepper, herbs, and stock. Toasted nuts or sautéed mushrooms can add texture, while a squeeze of lemon brightens the finished dish.
Can Oat Rice replace white rice in a recipe?
Sometimes, but Oat Rice is not a direct one-for-one cooking substitute for white rice. Oats absorb liquid and soften differently, so adjust the cooking method and timing instead of copying the rice instructions.
Can you make Oat Rice creamy like risotto?
Yes, Oat Rice can be cooked in a risotto-style method by adding warm stock gradually and stirring as it softens. The result is creamy rather than fluffy, especially if you use oats that release more starch.
What should you serve with Oat Rice?
Serve Oat Rice with roasted vegetables, beans, grilled fish, or chicken for a complete meal. Its mild, nutty flavor also pairs well with a crisp salad or a tangy yogurt-based sauce.
How long does cooked Oat Rice keep in the fridge?
Cooked Oat Rice generally keeps for 3–4 days in a covered container in the refrigerator. Chill it promptly after cooking, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you freeze Oat Rice?
Yes, cooked Oat Rice can be frozen in airtight, meal-sized portions. Thaw it in the refrigerator or reheat it from frozen with a little water or stock; the thawed texture may be softer than freshly cooked.
Oat Rice Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B5
0.54mg · 11% DV
B3
1.44mg · 9% DV
Biotin
2.7µg · 9% DV
Minerals
Manganese
0.9mg · 39% DV
Copper
0.16mg · 18% DV
Phosphorus
99mg · 14% DV
Zinc
1.26mg · 11% DV
Potassium ⭐
99mg · 3% DV
Sodium
3.6mg · 0% DV
Oat Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat Rice
To burn the 234 calories in 1 cup (medium) (180 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 Oat Rice?
Oat Rice is oats cooked in a pilaf-style preparation, rather than rice made from oats. Recipes vary: the oats may be simmered in water or stock, with aromatics or vegetables added for flavour. It offers a gently chewy, soft texture and works as a side dish or a simple bowl in its own right.
Serve it alongside roasted vegetables, beans, fish or meat, or add herbs and a spoonful of yoghurt for a fuller meal. It provides complex carbohydrates and fibre while remaining low in fat. For a lighter version, keep added oil modest and build flavour with vegetables, herbs and spices.
How Nutritious Is Oat Rice?
Nutrient density
Medium
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 Oat Rice 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 Oat Rice Contain Allergens?
No known major allergens
Which Diets Is Oat Rice 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
Oat Rice Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.