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Unsweetened oats Calories
High fiber, mineral-rich, unsweetened oats
CALORIES
GI
POTASSIUM
FIBER
Unsweetened 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 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
Selenium
34µg · 62% DV
Phosphorus
410mg · 59% DV
Unsweetened oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsweetened 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 oats Contain Allergens?
No known major allergens
Which Diets Is Unsweetened 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
Unsweetened oats Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Unsweetened oats
Unsweetened oats — Frequently Asked Questions
Is unsweetened oats better for breakfast or before a workout?
It can work for both, depending on portion size and what you pair it with. Before training, a smaller serving may feel lighter, while after training it can be more balanced with a protein source like yogurt or milk.
Is there a big difference between eating oats raw and cooked?
Cooking makes oats softer and often easier to digest. Raw or soaked oats are also common, but some people notice more bloating unless they start with smaller amounts.
How can unsweetened oats keep you full for longer?
Oats are often more satisfying when combined with protein and fat rather than eaten alone. Good pairings include yogurt, milk, nuts, seeds, or nut butter.
Should oats be made with milk or water?
Neither is universally better; it depends on your goal and taste. Water keeps it plain, while milk or a protein-fortified plant drink can make the meal more filling and nutritionally rounded.
Why do oats sometimes cause bloating?
Their fiber content can cause gas or bloating, especially if you are not used to high-fiber foods. Starting with a modest portion, cooking them well, and drinking enough fluids can help.
How should an opened package of oats be stored?
Keep it in a cool, dry place in a sealed container or tightly closed bag. Moisture and heat can affect flavor and freshness over time.
Can unsweetened oats be frozen?
Dry oats usually do not need freezing, but cooked oats freeze well in portions. After thawing, the texture may be softer, so adding a little water or milk when reheating can help.
How are unsweetened oats different from granola?
Unsweetened oats are usually a simpler, less processed base ingredient. Granola is often baked with added oil and sweeteners, so the ingredient list can be very different.
Is adding fruit to oats a bad idea?
No, fruit can add flavor and variety. For a steadier, more balanced meal, pair the oats and fruit with protein or healthy fats.
Who should be careful with unsweetened oats?
People with sensitive digestion may need to increase intake gradually because of the fiber. Those with celiac disease or gluten sensitivity should also choose products that are reliably labeled to avoid cross-contact.
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Nutrition data compiled from USDA FoodData Central and scientific sources.