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Raw oats with cocoa Calories
High in fiber and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raw oats with cocoa (90 g) has 350 calories. That works out to 389 calories per 100 g. It contains 54.7 g of carbs, 13.7 g of protein, 8.2 g of fat and 10.6 g of fiber. Its 3.2 mg of Manganese covers 141% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Raw oats with cocoa Nutrition Facts
Selected: 1 cup (medium) · 90 g
350
KCAL / 90G
Carbs
54.7g
· 20% DV
Protein
13.7g
· 27% DV
Fat
8.2g
· 11% DV
Fiber
10.6g
· 38% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 16% · Fat 21%
Raw oats with cocoa nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 350 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 54.7 g | 20% |
| Fiber | 10.6 g | 38% |
| Protein | 13.7 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Raw oats with cocoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 350 kcal |
| 1 tablespoon (grated) | 8 g | 31 kcal |
| 2 tablespoon (grated) | 16 g | 62 kcal |
| 1 serving (small) | 40 g | 156 kcal |
| 1 cup (half) | 45 g | 175 kcal |
| 1 serving (medium) | 60 g | 233 kcal |
| 100 g | 100 g | 389 kcal |
| 1 serving (large) | 100 g | 389 kcal |
| 1 cup (large) | 120 g | 467 kcal |
Calculated from 389 calories per 100 g.
Frequently Asked Questions About Raw oats with cocoa
How do you make Raw oats with cocoa?
Mix Raw oats with cocoa into milk or water and cook, stirring, until the oats soften. For a no-cook breakfast, stir them into yogurt or milk and refrigerate overnight. Add fruit, nuts, or seeds just before serving.
Can you eat Raw oats with cocoa without cooking them?
Yes, Raw oats with cocoa can be eaten without cooking, but soaking makes the oats softer and easier to chew. Combine them with milk, yogurt, or water and let them hydrate in the refrigerator rather than eating the dry mixture by the spoonful.
Can you use Raw oats with cocoa to make overnight oats?
Yes, Raw oats with cocoa work well for overnight oats. Stir them into milk or yogurt in a covered container and refrigerate until morning. If the mixture becomes too thick, loosen it with a splash of milk before adding toppings.
What can you add to Raw oats with cocoa to make them taste better?
Banana, berries, chopped nuts, and nut butter all pair well with Raw oats with cocoa. Banana adds sweetness that balances cocoa’s bitterness, while berries add a tart contrast. Add sweeteners gradually, especially if the cocoa mixture is already sweetened.
Can you bake with Raw oats with cocoa?
Yes, you can use Raw oats with cocoa in baked oatmeal, breakfast bars, or cookies. The oats absorb moisture as they bake, so follow a recipe that provides enough liquid and binding ingredients rather than substituting the mixture one-for-one in any recipe.
Does Raw oats with cocoa need to be cooked on the stove?
No, Raw oats with cocoa do not have to be cooked on the stove. You can soak them overnight or microwave them with milk or water until soft. Stir during heating and allow the bowl to cool briefly before eating.
How do you keep Raw oats with cocoa from turning lumpy?
Whisk Raw oats with cocoa into the liquid gradually instead of pouring all the liquid in at once. Stir again after a short rest so the cocoa disperses and the oats hydrate evenly; adding a little extra liquid can loosen a thick mixture.
Is Raw oats with cocoa a filling breakfast?
Yes, Raw oats with cocoa can make a filling breakfast because oats provide fiber and protein. Pair it with yogurt or milk and fruit for a more substantial bowl, and go easy on sweet toppings if you want to keep it less dessert-like.
Can you make Raw oats with cocoa with water instead of milk?
Yes, water works in Raw oats with cocoa, whether you cook the oats or soak them. The result will be less creamy than a milk-based version; stirring in yogurt or topping the bowl with nuts can add a richer texture.
What is the difference between Raw oats with cocoa and chocolate oatmeal?
Raw oats with cocoa describes oats combined with cocoa, while chocolate oatmeal may also contain chocolate, sweeteners, or other flavorings. For a homemade bowl, unsweetened cocoa gives you more control over sweetness; chocolate chips make it richer and sweeter.
Raw oats with cocoa Vitamins & Minerals
Vitamins
Biotin
16.2µg · 54% DV
B1
0.38mg · 32% DV
B5
1.22mg · 24% DV
B2
0.13mg · 10% DV
Minerals
Manganese
3.24mg · 141% DV
Phosphorus
387mg · 55% DV
Selenium
25µg · 45% DV
Copper
0.38mg · 42% DV
Potassium ⭐
369mg · 11% DV
Sodium
3.6mg · 0% DV
Raw oats with cocoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw oats with cocoa
To burn the 350 calories in 1 cup (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Raw oats with cocoa?
Raw oats with cocoa combines oats and cocoa in a simple breakfast mix rather than a dish tied to one particular regional tradition. You can cook it into porridge with milk or water, or leave it to soak overnight with milk or yogurt for a chilled bowl.
Cocoa brings a gently bitter, chocolate-like note to the oats’ earthy taste. Cooked, the mixture turns soft and creamy; soaked, it is cool and pleasantly dense. It is commonly served at breakfast with fruit, yogurt, nuts or seeds, and can be adapted easily to different routines. The oats make it a fiber-rich choice, with magnesium also among its nutritional strengths. For a lighter bowl, skip extra sweetener and add fruit for sweetness instead.
How Nutritious Is Raw oats with cocoa?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Raw oats with cocoa 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 Raw oats with cocoa Contain Allergens?
Contains these allergens:
Which Diets Is Raw oats with cocoa 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
Raw oats with cocoa Fat Profile
SATURATED
1.53g
MONOUNSATURATED
2.7g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 25.7:1
Above the ideal 4:1 (25.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.