Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Oats (whole) Calories
Whole grain, fiber source, mineral-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Oats (whole) has 340 calories. It contains 68 g of carbs, 11.5 g of protein, 2.2 g of fat and 10.5 g of fiber. Its 2.8 mg of Manganese covers 122% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Oats (whole) Nutrition Facts
Selected: 100 g
340
KCAL / 100G
Carbs
68g
· 25% DV
Protein
11.5g
· 23% DV
Fat
2.2g
· 3% DV
Fiber
10.5g
· 38% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
Oats (whole) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 340 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7 mg | 0% |
| Total carbohydrate | 68 g | 25% |
| Fiber | 10.5 g | 38% |
| Protein | 11.5 g | 23% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
Oats (whole) Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (whole) | 20 g | 68 kcal |
| 1 ounce (whole) | 28 g | 95 kcal |
| 1 piece (whole) | 40 g | 136 kcal |
| ½ cup (whole) | 50 g | 170 kcal |
| 1 serving (whole) | 70 g | 238 kcal |
| 100 g | 100 g | 340 kcal |
| 1 cup (whole) | 100 g | 340 kcal |
| 1 pack (whole) | 250 g | 850 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Oats (whole)
How do you cook whole oats?
Simmer whole oats in water until the kernels are tender but still pleasantly chewy. Soaking them beforehand can shorten the cooking time. Serve them as a warm porridge, or use the cooked grains in salads and grain bowls.
Do whole oats need to be soaked before cooking?
No, soaking whole oats is optional. Soaking softens the kernels and helps them cook faster; if you soak them overnight, drain them or use the soaking water when cooking. Unsoaked oats simply need longer on the stove.
Can you eat whole oats raw?
Yes, whole oats can be eaten without cooking, but the kernels are firm and may be difficult to chew. Soak them first or cook them for a softer texture; avoid assuming that whole oats will soften quickly when added dry to yogurt.
Are whole oats the same as oat groats?
Usually, yes: whole oats are commonly called oat groats after the inedible outer hull has been removed. They are still intact kernels, unlike steel-cut oats, which are groats chopped into smaller pieces.
Can you use whole oats for overnight oats?
Yes, but whole oats stay much chewier than rolled oats in an overnight soak. For a softer result, soak them longer or cook them first, then chill them with milk or yogurt and your preferred toppings.
How are whole oats different from steel-cut oats?
Whole oats are intact kernels, while steel-cut oats are those kernels chopped into pieces. Steel-cut oats cook faster and have a less chewy texture; rolled oats are flattened and generally cook faster still.
Can whole oats replace rolled oats in baking?
Not as a direct one-for-one substitute in most recipes. Whole oats are much firmer and do not absorb liquid or soften like rolled oats, so cook them first or use them in recipes designed for intact grains.
How long do cooked whole oats last in the fridge?
Cooked whole oats generally keep for about four days in a covered container in the refrigerator. Cool them promptly after cooking, and reheat only the portion you plan to eat; discard them if they smell or look spoiled.
Should you rinse whole oats before cooking?
Rinsing whole oats is optional, but it can wash away dust or loose particles. Put them in a fine-mesh strainer, rinse under cool running water, and drain well before adding them to the cooking water.
Are whole oats good for people with diabetes?
Yes, whole oats can fit into a diabetes-friendly meal; their fiber slows digestion, while their carbohydrates can still affect blood glucose. Pairing a measured serving with protein can help make a more balanced meal, and individual meal plans may differ.
Oats (whole) Vitamins & Minerals
Vitamins
B1
0.38mg · 32% DV
B3
4.2mg · 26% DV
B6
0.34mg · 20% DV
B5
0.9mg · 18% DV
Minerals
Manganese
2.8mg · 122% DV
Selenium
27µg · 49% DV
Phosphorus
320mg · 46% DV
Copper
0.32mg · 36% DV
Potassium ⭐
370mg · 11% DV
Sodium
7mg · 0% DV
Oats (whole) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oats (whole)
To burn the 340 calories in 100 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 Oats (whole)?
Oats (whole) are oat kernels with the inedible outer hull removed, but left unrolled and uncut. They keep their whole-grain structure, so they take longer to cook than rolled oats and have a pleasantly chewy texture with a mild, nutty flavour.
They’re commonly simmered into porridge or cooked ahead for grain bowls; soaking them overnight can make cooking quicker. In Turkey, whole oats also work well for a breakfast bowl with yoghurt, fruit and nuts, or stirred into homemade bread and soup. They provide fibre and are chiefly a source of carbohydrate, with some protein. Pair them with fruit and yoghurt for a filling breakfast.
How Nutritious Is Oats (whole)?
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 Oats (whole) Processed?
NOVA 1
Unprocessed
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 (whole) Contain Allergens?
No known major allergens
Which Diets Is Oats (whole) 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 (whole) Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.35g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
Compare Oats (whole)
Foods Similar to Oats (whole)
Have another question about Oats (whole)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.