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Raw fine oats Calories
Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Raw fine oats (40 g) has 156 calories. That works out to 389 calories per 100 g. It contains 26.5 g of carbs, 6.8 g of protein, 2.8 g of fat and 4.2 g of fiber. Its 2 mg of Manganese covers 85% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Raw fine oats Nutrition Facts
Selected: ½ cup (medium) · 40 g
156
KCAL / 40G
Carbs
26.5g
· 10% DV
Protein
6.8g
· 14% DV
Fat
2.8g
· 4% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 17% · Fat 16%
Raw fine oats nutrition facts table · ½ cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.49 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 26.5 g | 10% |
| Fiber | 4.2 g | 15% |
| Protein | 6.8 g | 14% |
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 ½ Cup of Raw fine oats?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 40 g | 156 kcal |
| 1 tablespoon (thin) | 5 g | 19 kcal |
| 0.25 cup (small) | 20 g | 78 kcal |
| 1 serving (medium) | 40 g | 156 kcal |
| 0.75 cup (large) | 60 g | 233 kcal |
| 1 cup (extra large) | 80 g | 311 kcal |
| 100 g | 100 g | 389 kcal |
Calculated from 389 calories per 100 g.
Frequently Asked Questions About Raw fine oats
Can you eat raw fine oats without cooking them?
Yes, raw fine oats can be eaten without cooking. Stir them into yogurt, milk or another liquid; letting them soften first makes their texture gentler and less dry, but cooking is not required for ordinary use.
How do you make overnight oats with raw fine oats?
Mix raw fine oats with milk, yogurt or a plant-based drink in a covered container and refrigerate overnight. They absorb liquid and soften by morning; add fruit, nuts or spices just before serving if you like.
Can raw fine oats go straight into a smoothie?
Yes, raw fine oats can be blended directly into a smoothie. Their fine texture usually blends more smoothly than thick rolled oats; blend the drink thoroughly and add liquid if the oats make it too thick.
Do raw fine oats need to be soaked before eating?
No, raw fine oats do not have to be soaked. Soaking makes them softer and easier to mix into cold dishes, while dry oats can be added to a smoothie or other recipe where the liquid will soften them.
Are raw fine oats the same as oat flour?
No, raw fine oats are small oat flakes, while oat flour is ground much more finely into a powder. Fine oats can soften quickly in batter, but they will not always give baked goods the same texture as flour.
Can you use raw fine oats instead of breadcrumbs in meatballs?
Yes, raw fine oats can bind meatballs in place of breadcrumbs. Add them gradually to the meat mixture and allow it to rest briefly so the oats absorb moisture; too much can make the meatballs dense.
How long do raw fine oats last after opening?
Opened raw fine oats keep well when stored tightly sealed in a cool, dry cupboard. Follow the package’s best-before guidance, and discard them if they develop a rancid smell, dampness, insects or mold.
Can raw fine oats be frozen?
Yes, raw fine oats can be frozen in an airtight, moisture-proof container. Freezing is generally unnecessary for a well-sealed pantry supply, but it can help protect oats from heat or pantry pests; keep them dry when thawing.
Do raw fine oats help you feel full?
Yes, raw fine oats can help make a meal more filling because they provide fiber and plant protein. Pairing them with yogurt, milk, nuts or fruit makes a more substantial breakfast than eating a small amount of oats alone.
Can raw fine oats cause bloating?
Yes, raw fine oats may cause gas or bloating, particularly if you suddenly eat more fiber than usual. Start with a smaller serving, increase it gradually and drink fluids; persistent or severe symptoms warrant cutting back.
Raw fine oats Vitamins & Minerals
Vitamins
Biotin
8µg · 27% DV
B1
0.31mg · 26% DV
B5
0.54mg · 11% DV
Folate
22.4µg · 6% DV
Minerals
Manganese
1.97mg · 86% DV
Phosphorus
209mg · 30% DV
Copper
0.25mg · 28% DV
Selenium
12µg · 22% DV
Potassium ⭐
172mg · 5% DV
Sodium
0.8mg · 0% DV
Raw fine oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw fine oats
To burn the 156 calories in ½ cup (medium) (40 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 fine oats?
Raw fine oats are thin oat flakes, sold plain and used in breakfast bowls, baking and porridge. They have a mild, slightly nutty flavour and a pleasantly chewy texture when eaten uncooked; soaking them in milk or yogurt softens them. Across the English-speaking world, they are commonly made into porridge or overnight oats, often with fruit, nuts or seeds, and can also be stirred into smoothies or homemade bakes.
They provide fibre and plant protein, making them a useful base for a filling breakfast. For a quick option, soak them ahead of time, or cook them briefly for a softer bowl; fruit adds sweetness without needing much added sugar.
How Nutritious Is Raw fine oats?
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 fine 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 Raw fine oats Contain Allergens?
Contains these allergens:
Which Diets Is Raw fine oats Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raw fine oats Fat Profile
SATURATED
0.49g
MONOUNSATURATED
0.87g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 24.3:1
Above the ideal 4:1 (24.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.