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Oat seeds Calories
Whole oat seeds rich in fiber and manganese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Oat seeds (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.
Oat seeds 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%
Oat seeds 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 Oat seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 80 g | 311 kcal |
| 1 tablespoon (whole) | 10 g | 39 kcal |
| 2 tablespoon (whole) | 20 g | 78 kcal |
| 0.25 cup (whole) | 20 g | 78 kcal |
| ½ cup (whole) | 40 g | 156 kcal |
| 1 serving (small) | 45 g | 175 kcal |
| 1 serving (medium) | 80 g | 311 kcal |
| 100 g | 100 g | 389 kcal |
| 1 serving (large) | 120 g | 467 kcal |
Calculated from 389 calories per 100 g.
Frequently Asked Questions About Oat seeds
How do you cook oat seeds?
Simmer oat seeds in water or milk until the whole grains soften, stirring occasionally. They take longer to cook than rolled oats, so check the texture as they cook; use the tender grains in porridge, soups, or grain bowls.
Can you eat oat seeds raw?
Yes, oat seeds can be eaten raw, but whole grains are quite firm and may be hard to chew. Cooking softens them; you can also grind them before adding them to foods such as yogurt.
Are oat seeds the same as rolled oats?
No. Oat seeds are whole grains, while rolled oats are steamed and flattened oat grains. Whole seeds stay chewier and need more cooking, whereas rolled oats soften much faster.
Do oat seeds need to be soaked before cooking?
No, soaking is not required before cooking oat seeds. Soaking them for several hours or overnight can help them soften sooner; drain and rinse the soaking water before cooking.
Can you make overnight oats with oat seeds?
Not as easily as with rolled oats: whole oat seeds usually stay too firm after soaking overnight in the fridge. Cook them first and chill them, or use rolled oats for the usual no-cook overnight-oats texture.
Can oat seeds be sprouted?
Yes, oat seeds can sprout if they are still viable. Some food-grade oats have been heat-treated and will not germinate, so choose seeds sold as suitable for sprouting and rinse the sprouts thoroughly before eating.
Should you rinse oat seeds before cooking?
Rinsing oat seeds in a fine-mesh strainer under cool water removes dust or loose particles from the surface. Drain them well, then cook as usual.
Can you grind oat seeds into flour?
Yes, you can grind dry oat seeds in a suitable grinder to make oat flour. Homemade flour may be coarser than store-bought flour, so adjust the texture of batters and doughs as needed.
Can you eat oat seeds with the hull on?
No, the tough outer hull of an oat grain is not normally eaten. Food-grade whole oats are generally hulled; do not assume seed sold for planting or animal feed is ready for people to eat.
Do oat seeds help with weight loss?
Oat seeds contain fiber, which can make a meal more filling. They do not cause weight loss on their own, and toppings such as added sugar or large amounts of sweetened dried fruit can change the meal substantially.
Oat seeds Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B1
0.61mg · 51% DV
B5
1.08mg · 22% DV
Folate
44.8µg · 11% DV
Minerals
Manganese
3.93mg · 171% DV
Phosphorus
418mg · 60% DV
Copper
0.5mg · 56% DV
Selenium
23µg · 42% DV
Potassium ⭐
343mg · 10% DV
Sodium
1.6mg · 0% DV
Oat seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat seeds
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 Oat seeds?
Oat seeds are whole oat kernels, used as a grain rather than as seed for planting. They are less broken down than rolled oats and take longer to soften, so rinsing and soaking them before cooking can help.
Their flavour is mild and nutty, with a pleasantly chewy texture when cooked. They work well as a porridge, stirred into soups, or added to grain salads; in many places, they’re served at breakfast with milk, yoghurt or fruit. Whole oats provide fibre and manganese, making them a filling base for a meal. For a lighter bowl, cook them in water and add fresh fruit, or pair a small portion with yoghurt and berries.
How Nutritious Is Oat seeds?
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 Oat seeds 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 seeds Contain Allergens?
Contains these allergens:
Which Diets Is Oat seeds 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 seeds 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.