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Oatmeal, whole grain, raw Calories
Oatmeal, whole grain, raw
CALORIES
GI
POTASSIUM
FIBER
Oatmeal, whole grain, raw Nutrition Facts
Selected: 100 g
389
KCAL / 100G
Carbs
66.3g
· 67%
Protein
16.9g
· 17%
Fat
6.9g
· 16%
Fiber
10.6g
Oatmeal, whole grain, raw Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.76mg · 63% DV
B5
1.12mg · 22% DV
Folate
56µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Copper
1mg · 111% DV
Phosphorus
523mg · 75% DV
Selenium
34µg · 62% DV
Oatmeal, whole grain, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oatmeal, whole grain, raw 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, whole grain, raw Contain Allergens?
No known major allergens
Which Diets Is Oatmeal, whole grain, raw Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oatmeal, whole grain, raw Fat Profile
SATURATED
1.22g
MONOUNSATURATED
2.18g
POLYUNSATURATED
2.54g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
Foods Similar to Oatmeal, whole grain, raw
Oatmeal, whole grain, raw — Frequently Asked Questions
Can whole grain raw oatmeal be eaten without cooking?
Yes, it can be eaten raw, but many people prefer soaking it in water, milk, or yogurt to soften the texture and make it easier to digest. Overnight oats are a common example.
Is oatmeal better made with water or milk?
It depends on your goal and taste preference. Water keeps it lighter, while milk makes it creamier and can make the meal feel more filling.
Is there a difference between overnight oats and cooked oatmeal?
Their overall nutrition is broadly similar; the main differences are texture, temperature, and convenience. Overnight oats are softer and cool, while cooked oats are warm and porridge-like.
Why does oatmeal cause bloating for some people?
Its fiber content can cause gas or bloating, especially if someone is not used to eating much fiber. Starting with a smaller portion, soaking the oats, and drinking enough fluids may help.
Is raw whole grain oatmeal better before or after a workout?
It can work at either time. Before training, it can provide steady carbohydrate energy; after training, pairing it with a protein-rich food can make it a more balanced recovery meal.
What foods pair well with oatmeal for a more balanced meal?
Fruit, yogurt, milk, nuts, seeds, and protein-rich foods such as eggs can round it out well. These combinations can improve satiety and make the meal more varied.
Does oatmeal automatically help with weight loss?
No single food causes weight loss on its own. Oatmeal can be filling because of its fiber, but the overall portion, toppings, and total diet matter most.
How is oatmeal different from granola?
Oatmeal is usually plainer and less processed. Granola is often baked with added oil, sweeteners, and mix-ins, so it is commonly denser and sweeter.
How should raw whole grain oatmeal be stored?
Keep it in a cool, dry place in a sealed container. Once opened, protecting it from moisture, odors, and pantry pests helps preserve freshness.
Who should be cautious with oatmeal?
People who are sensitive to high-fiber foods or who have IBS symptoms may need to introduce it gradually. Those with celiac disease or severe gluten sensitivity should also check for certified gluten-free labeling because of possible cross-contact.
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Nutrition data compiled from USDA FoodData Central and scientific sources.