Know what’s on your plate

Whole grain oat

Calories & nutrition facts

raw

343
calorieskcal per 100 g
Protein11 g
Carbs54 g
Fat7.1 g

Nutrition facts

Per 100 g% DV
  • Calories 343 kcal —
  • Protein 11 g 23%
  • Carbohydrate 54 g 20%
  • Fat 7.1 g 9%
  • Saturated fat 1.4 g 7%
  • Fibre 9.3 g 33%
  • Sugars 1.1 g —

Questions about Whole grain oat

Are whole grain oats the same as porridge oats?

No. Whole grain oats are oat kernels with the inedible outer hull removed; porridge oats are usually steamed and rolled or cut so they cook much faster.

How do you cook whole oat grains?

Rinse them, then soak overnight to shorten the cooking time. Simmer in about three parts water to one part oats for 45–60 minutes, until tender but still chewy; drain off any excess water.

Can you use whole grain oats for porridge or oatcakes?

You can cook the grains into a chewy porridge, but they won’t give the soft texture of ordinary porridge oats. British oatcakes are usually made with oatmeal, not intact oat grains.

How do whole grain oats compare with rolled wholegrain oats?

Whole oat grains stay chewy and take much longer to cook. Rolled wholegrain oats have 7.5 g fibre per 100 g, compared with 9.3 g in whole grain oats.

How should you store whole grain oats?

Keep uncooked oats in a sealed container in a cool, dry cupboard, away from moisture and strong-smelling foods.

How long do cooked whole oat grains keep?

Cool them quickly, refrigerate within 1–2 hours and use within 48 hours, following Food Standards Agency advice. Reheat until steaming hot throughout, and only reheat once.

Are whole grain oats high in fibre?

Yes. A 40 g portion provides 3.7 g of fibre.

Source: BLS (Germany) C131000 · per 100 g · carbohydrate per EU label, fibre excluded