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Ground Oats (Raw) Calories
Source of fiber and complex carbohydrates, contains plant protein.
CALORIES
GI
POTASSIUM
FIBER
Ground Oats (Raw) Nutrition Facts
Selected: 100 g
389
KCAL / 100G
Carbs
66.3g
· 67%
Protein
16.9g
· 17%
Fat
6.9g
· 16%
Fiber
10.6g
Ground Oats (Raw) Vitamins & Minerals
Vitamins
B1
0.76mg · 63% DV
B5
1mg · 20% DV
Folate
56µg · 14% DV
B2
0.14mg · 11% DV
Minerals
Manganese
5mg · 217% DV
Copper
1mg · 111% DV
Selenium
34µg · 62% DV
Phosphorus
429mg · 61% DV
Ground Oats (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Ground Oats (Raw) 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 Ground Oats (Raw) Contain Allergens?
No known major allergens
Which Diets Is Ground Oats (Raw) 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
Ground Oats (Raw) 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 Ground Oats (Raw)
Ground Oats (Raw) — Frequently Asked Questions
Can raw ground oats be eaten without cooking?
Yes, they can be eaten raw in yogurt, milk, or smoothies, though many people find them easier to digest when soaked or cooked. If you have a sensitive stomach, a short soak or quick cook may feel better.
What does soaking ground oats do?
Soaking softens the texture and gives them a creamier consistency. It can also make them more comfortable to eat for people who find dry oats heavy.
Does cooking ground oats reduce their nutrition a lot?
Normal cooking does not remove the main nutrients in oats. Prolonged high heat may reduce some heat-sensitive vitamins, but oats still remain a nutritious grain.
Why do ground oats sometimes taste bitter or smell stale?
Oats contain natural fats that can oxidize over time, leading to a stale smell or slightly bitter taste. Keeping them sealed, cool, and dry helps slow this down.
How should ground oats be stored after opening?
Store them in a tightly closed container away from heat, moisture, and light. In warm climates or for longer storage, the fridge or freezer can help preserve freshness.
Can ground oats be frozen?
Yes, they freeze well in an airtight container or freezer bag. This is especially useful if you buy in bulk and want to protect flavor and freshness.
Are ground oats better before or after a workout?
They can work at either time depending on the meal. Before training they can provide steady energy, and after training they pair well with a protein source as part of recovery.
What should I eat with ground oats to make a more balanced meal?
Pairing them with yogurt, milk, nuts, seeds, or fruit can make the meal more filling and balanced. Adding protein and some fat usually improves satiety more than eating oats alone.
Are ground oats the same as oat flour?
Not always. Ground oats are often slightly coarser, while oat flour is usually milled more finely for smoother baking results.
Who should be careful with ground oats?
People with celiac disease should choose certified gluten-free oats because cross-contact can happen during processing. Also, their fiber content may cause bloating in some people if portion size increases too quickly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.