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Oats (crushed) Calories
High fiber and complex carbs, low glycemic index, plant protein
CALORIES
GI
POTASSIUM
FIBER
Oats (crushed) Nutrition Facts
Selected: 100 g
375
KCAL / 100G
Carbs
67.7g
· 70%
Protein
13.2g
· 14%
Fat
6.9g
· 16%
Fiber
10.1g
Oats (crushed) Vitamins & Minerals
Vitamins
B1
0.46mg · 38% DV
B5
1.1mg · 22% DV
B2
0.14mg · 11% DV
Biotin
2.5µg · 8% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
410mg · 59% DV
Selenium
28µg · 51% DV
Magnesium
138mg · 33% DV
Oats (crushed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oats (crushed) 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 Oats (crushed) Contain Allergens?
No known major allergens
Which Diets Is Oats (crushed) 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
Oats (crushed) Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Oats (crushed)
Oats (crushed) — Frequently Asked Questions
What is the practical difference between crushed oats and rolled oats?
Crushed oats are cut into smaller pieces but stay relatively intact, so they usually cook into a chewier, more textured bowl. Rolled oats soften faster and tend to become creamier.
Do crushed oats need soaking before cooking?
Not necessarily, but soaking can shorten cooking time and soften the texture. It can also make them easier to digest for some people.
How can I cook crushed oats so they stay textured instead of turning mushy?
Use a moderate amount of liquid and cook gently rather than aggressively boiling them. Letting them rest briefly after cooking also helps the grains firm up a little.
Can crushed oats be used in savory meals, not just sweet breakfasts?
Yes, they work well in savory porridge, soups, grain bowls, and even as a binder in patties. Their mild flavor pairs easily with eggs, yogurt, vegetables, herbs, and cheese alternatives.
Are crushed oats better before or after a workout?
They are commonly eaten before training because their carbohydrate content can help provide steady energy. After training, pairing them with a protein-rich food usually makes the meal more balanced.
Is it okay to eat crushed oats at night?
Yes, for most people they are fine in the evening as long as the portion suits your appetite. Very large servings or heavy toppings may feel too filling close to bedtime.
What foods pair well with crushed oats for a more balanced meal?
Adding protein and fat can make the meal more satisfying and slow down how quickly hunger returns. Good options include yogurt, milk, kefir, nuts, seeds, or eggs on the side.
Who should be careful with crushed oats?
People with very sensitive digestion may notice bloating if they suddenly eat a lot, because oats contain a meaningful amount of fiber. People with celiac disease or gluten sensitivity should also choose oats specifically labeled gluten-free to reduce cross-contact risk.
Do crushed oats automatically help with weight loss?
No single food causes weight loss on its own. Crushed oats can support fullness because of their fiber, but overall intake and meal pattern still matter most.
How should crushed oats be stored, and can they go stale?
Keep them in an airtight container in a cool, dry, dark place. They can lose freshness over time, especially if exposed to moisture, heat, or air.
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Nutrition data compiled from USDA FoodData Central and scientific sources.