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Unsweetened raw oats Calories
High in fiber, contains beta-glucan
CALORIES
GI
POTASSIUM
FIBER
Unsweetened 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
Unsweetened raw oats Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.46mg · 38% 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
Unsweetened raw oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsweetened 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 Unsweetened raw oats Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened 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
Unsweetened 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 Unsweetened raw oats
Unsweetened raw oats — Frequently Asked Questions
Can raw oats be eaten without cooking?
Yes. Oats can be eaten uncooked after soaking them in yogurt, milk, or a plant-based drink. Eating a large amount completely dry may cause bloating or digestive discomfort for some people.
Do oats need to be soaked overnight?
No, but overnight soaking softens the texture and may make oats easier for some people to digest. It also makes breakfast quicker to prepare.
How can unsweetened oats be made more flavorful?
Try cinnamon, cocoa powder, grated apple, banana, berries, or other fruit for natural sweetness. Yogurt, kefir, milk, or a plant-based alternative can add a creamier texture.
How do I stop oatmeal from becoming too mushy?
Use less liquid, avoid over-stirring, and cook it only until it reaches your preferred texture. Rolled oats usually stay firmer than finer or quick-cooking oats.
Are oats better before or after a workout?
Oats with fruit can be a convenient pre-workout meal because they provide carbohydrate-rich energy. After training, pair them with a protein food such as yogurt, milk, soy yogurt, or eggs for a more balanced recovery meal.
Does eating oats at night cause weight gain?
Eating oats at night does not by itself cause weight gain; overall food intake and portion size matter more. A small bowl with yogurt and fruit can be a filling evening snack.
Can oats help with constipation?
The fiber in oats may support regular bowel movements when included as part of a balanced diet. Increase fiber gradually and drink enough fluids to reduce the chance of gas or bloating.
How should raw oats be stored?
Keep dry oats in an airtight container in a cool, dry place, away from moisture and strong odors. Prepared overnight oats should be refrigerated in a covered container and are best eaten within two to three days.
Can prepared oatmeal be frozen?
Yes, cooked oatmeal can be frozen in individual portions. Its texture may become thicker after thawing, so stir in a little water, milk, or plant drink when reheating.
Can people avoiding gluten eat regular oats?
Regular oats can be cross-contaminated with wheat, barley, or rye during growing and processing. People with celiac disease or medically diagnosed gluten sensitivity should choose certified gluten-free oats and follow advice from their healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.