Oats raw

Grain

Item Rating: 81/100

1 serving (40 grams) contains 156 calories, 6.8 grams of protein, 2.8 grams of fat, and 26.5 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		311.2
% Daily Value*
Total Fat		5.5 g	7%
	Saturated Fat	1.0 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.6 mg	0%
Total Carbohydrates		53.0 g	19%
	Dietary Fiber	8.5 g	30%
	Sugars	0.7 g
protein		13.5 g	27%
Vitamin D		0 mcg	0%
Calcium		43.2 mg	3%
Iron		3.8 mg	21%
Potassium		343.2 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 49 cal (15.7%)

Protein: 54 cal (17.1%)

Carbs: 212 cal (67.2%)

About Oats raw

Oats are a versatile cereal grain primarily cultivated in temperate regions, including North America and Europe. Originating from ancient farming systems, oats have become a staple in the diet due to their affordability and adaptability in various cuisines, such as porridge, baked goods, and savory dishes. Nutritionally, raw oats are an excellent source of dietary fiber, particularly beta-glucan, which supports heart health. They are also rich in vitamins and minerals, including manganese, phosphorus, magnesium, and iron, while providing a good balance of protein and healthy carbohydrates. Raw oats are naturally low in fat and free of added sugars, making them ideal for those seeking nutrient-dense, whole-food options.

Health Benefits

• Supports heart health: Beta-glucan, a soluble fiber found in oats, is known to help lower LDL cholesterol levels.
• Promotes digestion: Oats contain insoluble fiber, which supports gut health and regular bowel movements.
• Boosts energy: Whole oats are a complex carbohydrate source that provides sustained energy due to their slow digestion.
• Supports bone health: Rich in manganese, oats help in bone development and maintenance.
• Helps regulate blood sugar: The fiber in oats aids in stabilizing blood glucose levels, beneficial for diabetes management.

Dietary Considerations

Allergens: Contains gluten (if cross-contaminated with wheat during processing)

Suitable for: Vegetarian, vegan, low-cholesterol

Not suitable for: Gluten-free (unless certified gluten-free oats are used), grain-free

Selection and Storage

Store raw oats in an airtight container in a cool, dry place to prevent moisture absorption and spoilage. Proper storage can extend the shelf life for up to 12 months.

Common Questions About Oats raw Nutrition

Are raw oats high in protein and calories?

Raw oats contain approximately 389 calories and 16.9 grams of protein per 100 grams. They are also rich in carbohydrates (66.3 grams) and provide essential nutrients such as dietary fiber, iron, magnesium, and vitamin B1 (thiamine).

Can I eat raw oats on a keto or low-carb diet?

Raw oats are not ideal for a keto diet due to their high carbohydrate content (around 66 grams per 100 grams). However, they can fit into a low-carb diet in small, controlled portions depending on your daily carb allowance.

What are the health benefits and concerns of eating raw oats?

Raw oats are highly nutritious, offering complex carbs, fiber (including β-glucan, which can help lower cholesterol), and vital minerals like magnesium and phosphorus. However, consuming large amounts of raw oats might cause digestive discomfort for some individuals due to their high fiber content.

What is the recommended serving size for raw oats?

A typical serving size of raw oats is about 40-50 grams (around 1/2 cup), which provides roughly 150-200 calories. This serving size ensures you get sufficient nutrients without overloading on calories or carbohydrates.

How do raw oats compare to cooked oats in nutrition and preparation?

Raw oats have the same nutritional content as cooked oats, but cooking or soaking them improves digestibility and nutrient absorption. Soaking in water or milk overnight also softens the oats, making them easier to eat and gentler on the digestive system.

Data Sources & Scientific References