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Oats (Kelly's, raw) Calories
High fiber, mineral-rich, low-fat raw oats
CALORIES
GI
POTASSIUM
FIBER
Oats (Kelly's, raw) Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
68.7g
· 71%
Protein
13.1g
· 14%
Fat
6.5g
· 15%
Fiber
10g
Oats (Kelly's, raw) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.42mg · 35% DV
B5
1mg · 20% DV
Folate
56µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Selenium
34µg · 62% DV
Phosphorus
410mg · 59% DV
Magnesium
177mg · 42% DV
Oats (Kelly's, raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oats (Kelly's, 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 Oats (Kelly's, raw) Contain Allergens?
No known major allergens
Which Diets Is Oats (Kelly's, 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
Oats (Kelly's, raw) Fat Profile
SATURATED
1.1g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 31.3:1
Above the ideal 4:1 (31.3:1).
Foods Similar to Oats (Kelly's, raw)
Oats (Kelly's, raw) — Frequently Asked Questions
Does cooking raw oats significantly change their nutrition?
Cooking mostly changes texture, water content, and how filling they feel, not the basic amount of protein, carbs, fat, or fibre in the oats themselves. The main difference is usually the volume of the finished serving.
Are oats better made with water or milk?
It depends on your goal: water keeps them lighter, while milk or fortified plant drinks can make the meal creamier and more satisfying. Adding yogurt, milk, or nuts can also make the bowl more balanced.
Do raw oats need to be soaked, or can they be eaten as they are?
They can be eaten without soaking, but soaking softens them and may make them easier for some people to digest. That is one reason overnight oats are so popular.
Are oats a good choice before a workout?
Yes, oats can work well before training because they provide carbohydrate for energy. If you are eating close to exercise, a smaller portion with lower-fat toppings may feel easier on the stomach.
Are oats useful after a workout too?
Yes, especially if you pair them with a protein source. Oats alone are fine, but combining them with yogurt, milk, kefir, or eggs makes a more complete recovery meal.
Can oats help with constipation?
Their fibre can support regular bowel movements, but the effect varies from person to person. Increasing fibre works best when you also drink enough fluids.
Why do oats make some people feel bloated?
Their fibre content can cause gas or bloating, especially if you are not used to eating much fibre. Starting with a smaller serving and increasing gradually often helps.
What foods pair well with oats to keep you full longer?
Pairing oats with protein and healthy fats usually improves satiety. Good options include yogurt, kefir, nut butter, nuts, seeds, or fruit.
How should raw oats be stored, and how do you know they have gone stale?
Keep them in a sealed container in a cool, dry place away from light and moisture. If they develop an off smell, bitterness, or signs of dampness, it is better not to use them.
Are oats truly gluten-free, and who should still be careful?
Oats are naturally gluten-free, but they are often contaminated with wheat, barley, or rye during processing. People with coeliac disease or significant gluten sensitivity should choose certified gluten-free oats.
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Nutrition data compiled from USDA FoodData Central and scientific sources.