Uncooked oats

Grain

Item Rating: 81/100

1 serving (40 grams) contains 154 calories, 5.4 grams of protein, 3.2 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		308
% Daily Value*
Total Fat		6.4 g	8%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	8 g	28%
	Sugars	0.8 g
protein		10.8 g	21%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		3.4 mg	18%
Potassium		280 mg	5%

* 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

Source of Calories

Fat: 57 cal (18.2%)

Protein: 43 cal (13.6%)

Carbs: 216 cal (68.2%)

About Uncooked oats

Uncooked oats are the hulled and minimally processed seeds of the cereal plant, Avena sativa. Originally cultivated in regions of Western Europe and Asia, oats are a staple in many cuisines, particularly in breakfast cereals like porridge or granola. They are highly nutritious, providing a rich source of complex carbohydrates, dietary fiber (notably beta-glucan), plant-based protein, and essential micronutrients like manganese, phosphorus, magnesium, and iron. A standard half-cup serving (about 40g) of uncooked rolled oats contains approximately 150 calories, 5g of protein, 27g of carbohydrates, 4g of dietary fiber, and 3g of healthy fat. They are also naturally gluten-free, though cross-contamination can occur during processing.

Health Benefits

• Supports heart health due to beta-glucan, a soluble fiber that helps reduce LDL cholesterol levels.
• Provides sustained energy and helps regulate blood sugar thanks to its complex carbohydrates and low glycemic index.
• Supports digestive health because dietary fiber promotes regular bowel movements and gut health.
• Boosts immunity with the presence of vitamins and minerals like zinc, iron, and selenium.
• Contributes to bone health due to its manganese and magnesium content, which are essential for bone density.

Dietary Considerations

Allergens: Contains Cross-contamination with gluten during processing

Suitable for: Vegetarian, vegan, gluten-free (if certified)

Not suitable for: Gluten-free (if not certified), individuals with oat-specific allergies

Selection and Storage

Store uncooked oats in an airtight container in a cool, dry place to prevent rancidity or infestation by pests. Avoid moisture exposure to maintain freshness.

Common Questions About Uncooked oats Nutrition

Are uncooked oats high in protein and what is their nutritional content?

Uncooked oats contain about 5 grams of protein and 150 calories per half-cup (40-gram) serving. They are also a good source of dietary fiber (4 grams per serving), essential vitamins like manganese, phosphorus, magnesium, and zinc, as well as small amounts of iron and B vitamins.

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

Uncooked oats are not suitable for a strict keto or low-carb diet as they contain roughly 27 grams of carbohydrates per half-cup serving. They are better suited for moderate or high-carbohydrate diets and are a staple in vegetarian and vegan dietary plans.

What are the health benefits or concerns of eating uncooked oats?

Uncooked oats are an excellent source of soluble fiber, particularly beta-glucan, which supports heart health by lowering LDL cholesterol levels. However, eating large amounts of raw oats may cause digestive discomfort due to their high fiber content and the presence of phytic acid, which can inhibit nutrient absorption if consumed in excess.

What is the recommended serving size for uncooked oats?

A typical serving size of uncooked oats is ½ cup (about 40 grams), which provides a balance of calories, carbohydrates, and protein for a nutritious meal. Adjust portion sizes based on dietary needs or pairing with other ingredients like fruits, nuts, or yogurt to create a balanced meal.

How do uncooked oats compare to cooked oats, and should I prepare them in any specific way?

Uncooked oats and cooked oats have similar nutritional values, but cooking can make the oats easier to digest and may reduce phytic acid levels. Raw oats can be eaten as overnight oats soaked in milk or water to enhance digestibility, while cooking with heat is the traditional method for a warm, comforting meal.

Data Sources & Scientific References