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Unsweetened oatmeal Calories
High-fiber, filling, no added sugar
CALORIES
GI
POTASSIUM
FIBER
Unsweetened oatmeal Nutrition Facts
Selected: 100 g
68
KCAL / 100G
Carbs
12g
· 68%
Protein
2.4g
· 14%
Fat
1.4g
· 18%
Fiber
1.7g
Unsweetened oatmeal Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
Biotin
1.2µg · 4% DV
B5
0.15mg · 3% DV
B2
0.03mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Selenium
7.5µg · 14% DV
Phosphorus
77mg · 11% DV
Zinc
1mg · 9% DV
Unsweetened oatmeal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsweetened oatmeal 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 Unsweetened oatmeal Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened oatmeal 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
Unsweetened oatmeal Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.53g
Omega 6:3 ratio 16.7:1
Above the ideal 4:1 (16.7:1).
Foods Similar to Unsweetened oatmeal
Unsweetened oatmeal — Frequently Asked Questions
Is unsweetened oatmeal enough on its own for breakfast?
It can be, but it is usually more filling when paired with a protein and a healthy fat source. Adding yogurt, milk, kefir, nuts, or seeds makes it a more balanced meal.
Is unsweetened oatmeal better hot or cold?
Both can work well, and the best choice depends on preference and digestion. Warm oatmeal may feel gentler for some people, while chilled overnight oats are convenient and easy to prepare ahead.
Is it better to cook oatmeal with water or milk?
Cooking it with water gives a lighter, more neutral result. Using milk or a fortified plant drink makes it creamier and can add extra protein or micronutrients to the meal.
Is unsweetened oatmeal better before or after a workout?
Before training, it can be a practical carbohydrate source, especially if you keep toppings light. After training, it is often better paired with a protein source for a more balanced recovery meal.
Does eating oatmeal at night cause weight gain?
No single meal time causes weight gain by itself; overall intake and portion size matter more. The main issue is when large portions or sugary add-ins become a regular habit.
Why does unsweetened oatmeal sometimes cause bloating?
Its fiber can cause gas or bloating, especially if you are not used to eating much fiber or increase your portion too quickly. Starting with a smaller serving, cooking it well, and drinking enough fluid may help.
How can I make unsweetened oatmeal taste better without sugar?
Cinnamon, cocoa, vanilla, grated apple, banana, nut butter, or fruit can improve flavor without relying on added sugar. A small pinch of salt can also make the oat flavor taste fuller.
How should opened oatmeal be stored, and how do I know it is no longer fresh?
Keep it in a tightly closed container in a cool, dry place away from light. If it develops moisture, clumps, an off smell, or a stale taste, it is better not to use it.
Can unsweetened oatmeal be frozen?
Dry oats usually do not need freezing if they are stored properly. Cooked oatmeal can be frozen in portions, though the texture may become softer after thawing.
Who should be careful with unsweetened oatmeal?
People with gluten allergy or celiac disease should be cautious, since gluten is listed as an allergen for this product. People with very sensitive digestion may also do better by increasing portions gradually.
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Nutrition data compiled from USDA FoodData Central and scientific sources.