grains_cereals1 recipes
whole oat groats.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
oat groatswhole oatshulled oatsjaviavena
SERVING
CALORIES
389
PROTEIN
16.9g
CARBS
66.3g
FAT
6.9g
FIBER
10.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories389kcal—
Protein16.9g34%
Carbohydrates66.3g24%
Fiber10.6g38%
Sugar0g0%
Total fat6.9g9%
Saturated fat1.2g6%
Trans fat0g—
Cholesterol0mg0%
Water8.2g—
MINERALS
Sodium2.0mg0%
Potassium429mg9%
Calcium54mg4%
Iron4.7mg26%
Magnesium177mg42%
Phosphorus523mg42%
Zinc4.0mg36%
Copper0.60mg67%
Manganese4.9mg213%
Selenium28.9µg53%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.60mg4%
Vitamin K2.0µg2%
Thiamin (B1)0.76mg63%
Riboflavin (B2)0.14mg11%
Niacin (B3)0.96mg6%
Pantothenic acid (B5)1.3mg26%
Vitamin B60.12mg7%
Folate (B9)56µg14%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup190g
1 tablespoon12g
1 teaspoon4g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter800g
HEALTH BENEFITS
Why eat it.
- ✓High in beta-glucan fiber which helps lower cholesterol levels
- ✓Low glycemic index helps in stabilizing blood sugar levels
- ✓Rich in antioxidants including avenanthramides which support heart health
- ✓Promotes satiety and aids in weight management
- ✓Excellent source of essential minerals like manganese and phosphorus
COOKING TIPS
In the kitchen.
- 1Rinse thoroughly under cold water before cooking to remove any dust or debris
- 2Soak groats overnight to reduce cooking time and improve digestibility
- 3Use a 1:3 ratio of groats to liquid and simmer for 45-60 minutes for a chewy texture
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry pantry for up to 1 year
- For extended shelf life, store in the refrigerator or freezer to prevent natural oils from going rancid
- Keep away from moisture to prevent mold growth and sprouting
FAQ
Frequently asked questions.
How long do whole oat groats last?
When stored in a cool, dry place in an airtight container, they can last up to 12 months. In the freezer, they can last up to 2 years.
Are oat groats gluten-free?
Oats are naturally gluten-free, but they are often processed in facilities that handle wheat. If you have celiac disease, look for 'certified gluten-free' labels.
What is the difference between oat groats and steel-cut oats?
Oat groats are the whole, intact grain. Steel-cut oats are simply oat groats that have been chopped into two or three pieces.
Can I cook oat groats in a rice cooker?
Yes, use the brown rice setting or a standard cycle with a 1:3 ratio of oats to water.
Do I need to soak oat groats before cooking?
Soaking is not strictly necessary but highly recommended to shorten the long cooking time and make the nutrients more bioavailable.
What do oat groats taste like?
They have a nutty, earthy flavor and a chewy, hearty texture similar to barley or farro.
Can oat groats be used in savory dishes?
Absolutely. They work excellently in pilafs, grain salads, soups, and as a substitute for rice or risotto.
How do I know if oat groats have gone bad?
They will develop a bitter or sour 'off' smell due to the natural fats oxidizing. If you see any signs of mold or insects, discard them.
Are oat groats better for you than rolled oats?
They are the least processed form of oats, meaning they have the lowest glycemic index and retain the most natural structure, though nutritionally they are very similar to steel-cut oats.
RECIPES
Cook with whole oat groats.
1 recipes · sorted by what’s quick
