1 cup (medium) of Oatmeal (uncooked) (80 g) has 296 calories. That works out to 370 calories per 100 g. It contains 48 g of carbs, 10.6 g of protein, 5.5 g of fat and 8 g of fiber. Its 3.9 mg of Manganese covers 170% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Oatmeal (uncooked)?

Uncooked oatmeal refers here to dry oat flakes, made by rolling oat grains and used without cooking. It is often soaked in milk or yogurt overnight for a soft breakfast, or stirred into porridge and cooked before serving. Across many English-speaking countries, it is also added to smoothies, granola and baking.

The flakes taste mild and slightly nutty; dry, they are crisp, while soaking makes them tender and creamy. They provide complex carbohydrates and fiber—10 g per 100 g—so a bowl can make a sustaining start to the day. Pair with fruit and yogurt or milk, and add nuts or seeds for extra texture.

Oatmeal (uncooked) Nutrition Facts

Selected: 100 g

370

KCAL / 100G

Carbs

60g

· 22% DV

Protein

13.2g

· 26% DV

Fat

6.9g

· 9% DV

Fiber

10g

· 36% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 68% · Protein 15% · Fat 17%

Oatmeal (uncooked) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

0.46mg · 38% DV

1.1mg · 22% DV

Folate

56µg · 14% DV

Minerals

Manganese

5mg · 217% DV

Phosphorus

410mg · 59% DV

Selenium

28µg · 51% DV

Magnesium

177mg · 42% DV

How Nutritious Is Oatmeal (uncooked)?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

53/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Oatmeal (uncooked) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oatmeal (uncooked)

To burn the 370 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oatmeal (uncooked) 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 Oatmeal (uncooked) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oatmeal (uncooked) 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

✓ Suitable

Low FODMAP

— Not suitable

Oatmeal (uncooked) Fat Profile

SATURATED

1.2g

MONOUNSATURATED

2.2g

POLYUNSATURATED

2.5g

⚖️

Omega 6:3 ratio 20:1

Above the ideal 4:1 (20:1).

Compare Oatmeal (uncooked)

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Oatmeal (uncooked) vs Bulgur Pilaf250 kcal more per 100 g

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Oatmeal (uncooked) vs Whole wheat pasta246 kcal more per 100 g

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Oatmeal (uncooked) vs Breadstick40 kcal fewer per 100 g

→🥣vs🥯

Oatmeal (uncooked) vs Simit30 kcal more per 100 g

→

Foods Similar to Oatmeal (uncooked)

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Oatmeal (uncooked)

Can you eat uncooked oatmeal?

Yes, uncooked oatmeal can be eaten without cooking. Mix it into milk, yogurt, or a smoothie, or soak it to soften the flakes. Many packaged rolled oats have been steamed during processing, even if you eat them without cooking at home.

Do you need to soak uncooked oatmeal before eating it?

No, soaking uncooked oatmeal is not required. Soaking softens the flakes and makes them easier to chew, so it is useful for cold breakfasts such as overnight oats. If you prefer a firmer texture, you can eat it without soaking.

How do you make overnight oats with uncooked oatmeal?

Combine uncooked oatmeal with milk or yogurt in a covered container and refrigerate it overnight. Stir before eating, adding a little more liquid if it is too thick. Top it with fruit, nuts, or spices for a simple breakfast.

Can you put uncooked oatmeal in a smoothie?

Yes, uncooked oatmeal can go straight into a smoothie. Blend it with the liquid and other ingredients until smooth; soaking the flakes first can make the texture less coarse, especially if your blender does not break them down finely.

Can you eat uncooked oatmeal with water instead of milk?

Yes, uncooked oatmeal can be soaked in water instead of milk. Refrigerate the mixture while it softens, then add fruit or another topping for flavor. Water gives the oats a less creamy taste and texture than milk or yogurt.

Is uncooked oatmeal the same as raw oats?

Not always. Uncooked oatmeal usually means flakes eaten without further cooking, but rolled oats are commonly steamed during processing before they are flattened. Truly raw, unprocessed oat groats are a different form and are much harder to chew.

Does uncooked oatmeal cause bloating?

It can cause gas or bloating in some people, particularly when they suddenly eat more fiber than usual. Try a smaller serving and soften the oats in liquid; increase the amount gradually if you tolerate it comfortably.

How should you store uncooked oatmeal after opening?

Keep uncooked oatmeal in an airtight container in a cool, dry place away from sunlight and moisture. Dry oats generally keep well when stored properly, but discard them if they develop mold, an off smell, or signs of pests.

Does soaking uncooked oatmeal remove phytic acid?

Soaking uncooked oatmeal may reduce some phytic acid, but the amount depends on the soaking conditions and should not be assumed to disappear completely. For everyday preparation, soaking is mainly useful for softening the flakes and changing their texture.

Is uncooked oatmeal a good choice for people with diabetes?

Uncooked oatmeal can fit into a diabetes meal plan, but its carbohydrates still affect blood glucose. Pairing a measured portion with protein or other foods may make a more balanced meal; follow your clinician’s advice for your individual plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026