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Quick oats, raw Calories
High in fiber, whole grain, contains beta-glucan
CALORIES
GI
POTASSIUM
FIBER
Quick oats, raw Nutrition Facts
Selected: 100 g
379
KCAL / 100G
Carbs
67.7g
· 71%
Protein
13.2g
· 14%
Fat
6.5g
· 15%
Fiber
10.1g
Quick oats, raw Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.46mg · 38% DV
B5
1.35mg · 27% DV
Folate
56µg · 14% DV
Minerals
Manganese
4mg · 174% DV
Phosphorus
410mg · 59% DV
Selenium
28.9µg · 53% DV
Zinc
4mg · 36% DV
Quick oats, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Quick 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 Quick oats, raw Contain Allergens?
Contains these allergens:
Which Diets Is Quick 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
Quick 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 Quick oats, raw
Quick oats, raw — Frequently Asked Questions
What is the difference between quick oats and regular rolled oats?
Quick oats are cut and rolled thinner, so they soften and cook faster. Their nutrition is usually very similar, but the texture is softer and less chewy.
Can raw quick oats be eaten without cooking?
Yes, they can be soaked in milk, yogurt, or a plant drink and eaten without stovetop cooking. Some people still find them easier to digest after heating.
How can I keep quick oats from turning too mushy?
Use a little less liquid, cook them briefly, and let them stand for a minute after cooking. Adding fruit, nuts, or seeds at the end also improves texture.
Are quick oats better before or after a workout?
They can work at either time depending on the meal. Before training, they are often easier to digest in a simple meal; after training, pairing them with a protein source makes more sense.
How can I make quick oats a more balanced meal?
Add a protein source such as yogurt, milk, soy yogurt, or eggs on the side. Nuts, seeds, and fruit can also make the meal more filling and balanced.
Do quick oats spike blood sugar?
Because they are more processed than thicker oats, some people find they do not keep them full as long when eaten alone. Pairing them with protein, fat, and extra fiber can help steady the meal.
Are quick oats a good choice for weight loss?
They can be, because their fiber content may support fullness when portions are sensible. The main issue is what gets added, since sugar, syrups, and large amounts of nut butter can raise the total energy quickly.
How should quick oats be stored after opening?
Keep them in a sealed container in a cool, dry place. Moisture and heat can shorten shelf life and affect flavor and texture.
Why do oats sometimes cause bloating?
Their fiber can cause gas or bloating, especially if you are not used to eating much fiber or if you increase intake suddenly. Starting with a smaller serving and drinking enough fluid often helps.
Who should be careful with quick oats?
People with celiac disease or gluten sensitivity should be careful because oats may be cross-contaminated with wheat, barley, or rye during processing. Anyone with digestive sensitivity may also prefer smaller portions at first.
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Nutrition data compiled from USDA FoodData Central and scientific sources.