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Oatmeal (Uncooked) Calories
Fiber, complex carbs, iron, magnesium, plant protein
CALORIES
GI
POTASSIUM
FIBER
Oatmeal (Uncooked) Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
67.7g
· 71%
Protein
13.2g
· 14%
Fat
6.5g
· 15%
Fiber
10.1g
Oatmeal (Uncooked) Vitamins & Minerals
Vitamins
B1
0.46mg · 38% DV
Biotin
9µg · 30% DV
B5
1.1mg · 22% DV
B2
0.16mg · 12% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
410mg · 59% DV
Selenium
28µg · 51% DV
Magnesium
177mg · 42% DV
Oatmeal (Uncooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oatmeal (Uncooked) 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 Oatmeal (Uncooked) Contain Allergens?
No known major allergens
Which Diets Is Oatmeal (Uncooked) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oatmeal (Uncooked) Fat Profile
SATURATED
1.1g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Oatmeal (Uncooked)
Oatmeal (Uncooked) — Frequently Asked Questions
Can uncooked oatmeal be eaten without cooking?
Yes, uncooked oats can be eaten in yogurt, milk, or a plant-based drink. Soaking them first softens the texture and may make them easier for some people to digest.
Is it safe to soak oats overnight?
When oats are prepared with milk, yogurt, or a plant-based drink, keep them covered in the refrigerator. Refrigerated overnight oats are safer than leaving a prepared mixture at room temperature for many hours.
How can I keep oatmeal from becoming too thick?
Oats absorb liquid as they sit, so the mixture naturally thickens. Stir in a little extra water, milk, or plant-based drink just before eating to loosen the consistency.
Does cooking oats reduce their protein?
Regular stovetop or microwave cooking does not meaningfully reduce the protein in oats. Cooking mainly hydrates the oats and makes them softer.
What is the difference between rolled oats and oat bran?
Rolled oats are flattened whole oat groats, while oat bran is concentrated from the outer, fiber-rich layer of the grain. Oat bran has a finer texture and tends to thicken recipes more quickly.
What can I pair with oats for a more filling meal?
Pair oats with a protein source such as yogurt, kefir, eggs, protein powder, or unsweetened soy yogurt for a more balanced meal. Nuts, seeds, or tahini can also add satisfying texture and flavor.
Are oats better before or after a workout?
Oats can work well before training when eaten early enough to allow for digestion. After exercise, combining them with a protein-rich food can make a more complete recovery meal.
Will eating oats at night cause weight gain?
Eating oats at night does not by itself cause weight gain; overall food intake and portion habits matter more. For an evening bowl, limit large amounts of added sugar, syrups, and calorie-dense toppings if that is a concern.
Do oats contain gluten?
Oats are naturally gluten-free, but they can be contaminated with wheat, barley, or rye during growing or processing. People with celiac disease or gluten-related disorders should choose products labeled and certified gluten-free.
How should dry oats be stored, and how can I tell if they have spoiled?
Store dry oats in an airtight container in a cool, dry place away from sunlight. Discard them if they show mold, insects, moisture damage, or a stale, rancid smell.
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Nutrition data compiled from USDA FoodData Central and scientific sources.