Calories in oat groats
A typical serving of oat groats provides about 175 calories. Here are the full macros and nutrition facts.
Per serving · 1/4 cup dry (45 g)
Calories
175kcal
Protein
7.6g
Carbs
29.7g
Fat
3.1g
Per 100 g
| Calories | 389 kcal |
| Protein | 16.9 g |
| Carbs | 66 g |
| Fat | 6.9 g |
| Saturated fat | 1.2 g |
| Fiber | 10.6 g |
| Sugars | 0 g |
| Sodium | 2 mg |
Data based on Open Food Facts and public nutrition databases.
The least processed form of oats, maintaining the whole kernel. They offer a chewy texture similar to barley and require the longest cooking time of all oat varieties.
Nutritional benefits
- Exceptionally high protein content
- High levels of heart-healthy beta-glucans
- Lowest glycemic index of all oat types
How to prepare it
- 1.Soak overnight to significantly reduce cooking time
- 2.Simmer in water or milk using a 3:1 ratio
- 3.Cook for 45-60 minutes until tender but firm
Lighter alternatives
Steel-cut oats
Similar texture but slightly faster cook time
Pearl barley
Chewy texture with fewer natural fats
Brown rice
Similar application for savory side dishes
Healthy tip
Meal prep a large batch to use as a nutrient-dense base for breakfasts or salads throughout the week.
Frequently asked questions
Are they better than instant oats?
Nutritionally yes, as they are unrefined and provide sustained energy release.
Can they be used in savory dishes?
Absolutely, they work great in grain bowls, soups, or risottos.
How long do they last once cooked?
Cooked groats stay fresh in the refrigerator for up to 5 days.