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Quaker oats, raw Calories
High in fiber
CALORIES
GI
POTASSIUM
FIBER
Quaker oats, raw Nutrition Facts
Selected: 100 g
389
KCAL / 100G
Carbs
66.3g
· 67%
Protein
16.9g
· 17%
Fat
6.9g
· 16%
Fiber
10.6g
Quaker oats, raw Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.76mg · 63% DV
B5
1.35mg · 27% DV
Folate
56µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Copper
1mg · 111% DV
Phosphorus
523mg · 75% DV
Selenium
28.9µg · 53% DV
Quaker oats, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Quaker oats, 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 Quaker oats, raw Contain Allergens?
Contains these allergens:
Which Diets Is Quaker oats, raw 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
Quaker oats, raw Fat Profile
SATURATED
1.22g
MONOUNSATURATED
2.18g
POLYUNSATURATED
2.54g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
Foods Similar to Quaker oats, raw
Quaker oats, raw — Frequently Asked Questions
Does cooking Quaker oats reduce their nutrition?
Cooking does not meaningfully reduce the protein, carbs, fat, or fiber in oats; it mainly changes texture and water content. Very prolonged high heat may lower some heat-sensitive vitamins slightly.
Are Quaker oats better with water or milk?
It depends on your goal and taste preference: water makes them lighter, while milk gives a creamier texture and can make the meal more filling. Plant milks also work well, but sweetness and thickness vary by brand.
Why do Quaker oats sometimes cause bloating?
Their fiber content can cause gas or bloating, especially if you increase intake quickly or eat a large portion. Starting with a smaller serving, cooking them well, and drinking enough fluids can help.
Is overnight oatmeal different from cooked oatmeal?
Overnight oats are softer and more convenient, but the core nutrition is broadly similar. Some people find soaked oats easier on digestion because they are already hydrated.
Are Quaker oats better before or after a workout?
Before training, they can provide steady energy when eaten with enough time to digest. After training, they work best when paired with a protein source such as yogurt, milk, or a protein-rich side.
Can you eat Quaker oats raw, or do they need to be cooked?
They can be eaten without cooking in yogurt, milk, or overnight oats. Cooking or soaking usually improves texture and may make them easier for some people to digest.
Are Quaker oats good for weight loss?
Oats are not a weight-loss food by themselves, but their fiber can help with fullness. Whether they support weight loss depends on portion size and what you add, such as sugar, honey, or nut butter.
What should you pair with Quaker oats for a more balanced meal?
Adding protein and healthy fats makes oats more balanced and satisfying. Good options include yogurt, kefir, milk, chia seeds, nuts, or nut butter, with fruit for extra flavor and variety.
How should Quaker oats be stored after opening?
Keep them in a tightly sealed container in a cool, dry place away from sunlight. Moisture can make them clump and stale, and they can absorb odors from nearby foods.
Who should be careful with Quaker oats?
People with gluten allergy or celiac disease should be cautious because this product lists gluten as an allergen. Those with sensitive digestion may also do better by increasing portions gradually because of the fiber.
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Nutrition data compiled from USDA FoodData Central and scientific sources.