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Small oats Calories
Source of fiber and complex carbs, low fat, plant protein
CALORIES
GI
POTASSIUM
FIBER
Small oats Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
67g
· 70%
Protein
13.5g
· 14%
Fat
7g
· 16%
Fiber
10g
Small oats Vitamins & Minerals
Vitamins
B1
0.6mg · 50% DV
Biotin
15µg · 50% DV
B5
1.1mg · 22% DV
Folate
56µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Selenium
34µg · 62% DV
Phosphorus
410mg · 59% DV
Magnesium
177mg · 42% DV
Small oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Small 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 Small oats Contain Allergens?
No known major allergens
Which Diets Is Small oats Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Small oats Fat Profile
SATURATED
1.3g
MONOUNSATURATED
2.5g
POLYUNSATURATED
2.6g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Small oats
Small oats — Frequently Asked Questions
Can small oats be eaten raw, or do they need to be cooked?
They can be eaten without cooking if they are soaked first, such as in overnight oats. Cooking mainly changes the texture and may make them easier to digest for some people.
Why do small oats sometimes turn mushy?
Too much liquid, overcooking, or long soaking can break them down quickly. For a firmer texture, use less liquid and cook them briefly.
Are small oats better before or after a workout?
They can work at either time. Before exercise they provide a steady carb source, and after exercise they pair well with yogurt, milk, or another protein source.
What foods go well with small oats?
They pair well with fruit, yogurt, milk, kefir, nuts, seeds, and cinnamon. Adding protein and healthy fats can make the meal more satisfying.
Can small oats help with constipation?
Their fiber content can support regular bowel movements when paired with enough fluid intake. Increasing fiber too quickly, though, may cause bloating in some people.
Are small oats good for weight loss?
They are not a fat-burning food, but their fiber can help with fullness and portion control. Whether they fit a weight-loss plan depends on the overall meal and daily intake.
How should small oats be stored after opening?
Keep them in a tightly sealed container in a cool, dry place away from light. Moisture can make them stale and affect texture and flavor.
Can small oats be frozen?
Dry oats usually do not need freezing, but cooked oatmeal can be frozen in portions. After thawing, the texture may be softer, so adding a little liquid when reheating can help.
What is the difference between small oats and larger rolled oats?
Their nutrition is generally similar, but small oats cook faster and give a softer texture. Larger flakes usually stay chewier and hold their shape better.
Who should be careful with small oats?
People who are sensitive to a sudden increase in fiber may notice gas or bloating, so starting with a smaller serving can help. People with celiac disease or gluten sensitivity should also choose certified gluten-free oats to reduce cross-contact risk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.