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Plain Oats Calories
High fiber, complex carbs, low fat
CALORIES
GI
POTASSIUM
FIBER
Plain Oats Nutrition Facts
Selected: 100 g
375
KCAL / 100G
Carbs
67.7g
· 70%
Protein
13.2g
· 14%
Fat
6.9g
· 16%
Fiber
10.1g
Plain Oats Vitamins & Minerals
Vitamins
B1
0.42mg · 35% DV
B5
1.1mg · 22% DV
Biotin
6µg · 20% DV
B2
0.11mg · 8% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
410mg · 59% DV
Selenium
28µg · 51% DV
Magnesium
177mg · 42% DV
Plain Oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain Oats 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 Plain Oats Contain Allergens?
No known major allergens
Which Diets Is Plain Oats 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
Plain Oats 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 Plain Oats
Plain Oats — Frequently Asked Questions
How can plain oats be cooked without turning mushy?
Cook oats over low heat with enough liquid, stirring occasionally, then let them stand for a few minutes before serving. For a firmer texture, use a shorter cooking time or soak them overnight instead.
Are oats better made with milk or water?
Water gives oats a more neutral flavour, while milk or an unsweetened plant drink makes them creamier. Pairing oats with milk, yoghurt, kefir or soy drink can make the meal more protein-rich.
When can oats be eaten besides breakfast?
Oats can work as a filling meal or snack at any time of day. Before exercise, combine them with fruit for readily available energy; after training, add a protein-containing food such as yoghurt or milk.
Will eating oats at night cause weight gain?
Eating oats at night does not by itself cause weight gain; overall intake and portion size matter more. For an evening meal, avoid turning them into a dessert with large amounts of sugar, syrup or sweet toppings.
Is it safe to eat plain oats raw?
Rolled oats are generally safe to eat without cooking, but eating them dry may be uncomfortable for some people. Soaking them in milk, yoghurt or water softens the texture and may make them easier to digest.
Can oats cause bloating or gas?
The fibre in oats can cause gas or bloating, particularly when someone is not used to a high-fibre diet. Start with a smaller serving, drink enough fluids and increase intake gradually.
Can oats help with constipation?
Oats provide both soluble and insoluble fibre, which can support regular bowel movements when fluid intake is adequate. Increasing fibre too quickly, however, may worsen bloating in some people.
Do oats lower cholesterol?
Oats contain beta-glucan, a soluble fibre that can support healthy cholesterol management as part of a balanced diet. They are not a replacement for medical treatment or personalised advice for high cholesterol.
What is the difference between plain oats and granola?
Plain oats are usually just oat flakes, whereas granola is commonly baked with oils, sweeteners, nuts and dried fruit. Granola may be more flavourful and crunchy, but it can also contain more added sugar and energy.
How should oats be stored, and can cooked oats be frozen?
Keep dry oats in an airtight container in a cool, dry cupboard away from light and moisture. Cooked oats can be refrigerated briefly or frozen in individual portions, although the texture may become softer after reheating.
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Nutrition data compiled from USDA FoodData Central and scientific sources.