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Raw oats Calories
High in fiber, contains beta-glucan
CALORIES
GI
POTASSIUM
FIBER
Raw oats Nutrition Facts
Selected: 100 g
389
KCAL / 100G
Carbs
66.3g
· 67%
Protein
16.9g
· 17%
Fat
6.9g
· 16%
Fiber
10.6g
Raw oats 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
Raw oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw 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 oats Contain Allergens?
Contains these allergens:
Which Diets Is Raw oats 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
Raw oats 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 Raw oats
Raw oats — Frequently Asked Questions
Can raw oats be eaten without cooking?
Yes, raw oats can be eaten mixed into yogurt, milk, or a plant-based drink. Large amounts eaten dry may cause bloating or digestive discomfort for some people.
Do raw oats need to be soaked overnight?
No, soaking is not essential, but it softens the oats and makes them easier to eat. It is also the classic method for making overnight oats.
Does cooking oats reduce their nutritional value?
Regular cooking does not significantly reduce oats’ protein or fibre. Very prolonged high-heat cooking can lower some sensitive vitamins, but oats remain nutritious after cooking.
Why do raw oats cause bloating in some people?
Their fibre and fermentable carbohydrates can increase gas production in the gut. Start with a smaller serving and drink enough fluids if you are not used to a high-fibre diet.
Are raw oats better before or after a workout?
Before exercise, oats can provide steady energy for longer sessions, provided you allow time for digestion. After training, pair them with a protein source such as yogurt, milk, soy drink, or eggs.
Will eating raw oats at night cause weight gain?
Eating oats at night does not by itself cause weight gain; overall intake and portion size matter more. They can make a filling evening snack when combined with protein and fruit.
What is the main difference between raw oats and granola?
Raw oats are usually plain and minimally processed. Granola is commonly baked with oils and sweeteners, so it may contain more added sugar and be more energy-dense.
Do raw oats affect iron absorption?
Oats contain phytates, natural compounds that can reduce the absorption of some minerals. Soaking oats and eating them with vitamin C-rich foods, such as berries, kiwi, or citrus, can support iron absorption.
Why can oats be a concern for people who avoid gluten?
Oats do not naturally contain gluten, but they can be cross-contaminated with wheat, barley, or rye during growing and processing. People with coeliac disease or gluten-related disorders should choose reliably certified gluten-free oats.
How should raw oats be stored, and can they be frozen?
Keep dry oats in an airtight container away from heat, moisture, and sunlight. Freezing dry oats is usually unnecessary, but prepared porridge or overnight oats can be frozen, although the texture may become softer after thawing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.