can you eat raw oats

Can You Eat Raw Oats? Are Raw Oats Better Than Cooked?

Oats are a quick and healthy snack ingredient that can be utilized in several dishes. They’re healthy, cost-friendly, and easy to prepare. Oats are also known for their bountiful fiber and plant-based protein content. Sometimes you may not have the energy or desire to prepare a meal.

So, if you’re wondering can you eat raw oats, read this article first for a detailed explanation of why raw oats might not be the best choice.

Raw Oats Introduction

Raw Oats Introduction

Oats are a type of cereal grain grown for their seeds. What you have in your breakfast bowl is the edible seed of oat grass, colloquially referred to as raw oats.

Every grain of oat grows with kernels that your body cannot digest. So before raw oats are consumed, they have to go through a process:

#1. Separating the hull from the oat groats.
#2. Heat and moisture treatment to kill bacteria and other small pathogens.
#3. Sizing and categorization.
#4. Flaking or Milling.

There are 8 main forms of oats, and they’re all made especially for certain kinds of recipes. In their raw form, they all taste alike.

#1. Whole Grain Oats
#2. Steel Cut Oats
#3. Quick Oats
#4. Rolled Oats
#5. Instant Oats
#6. Oat Bran
#7. Oat Flour

Can You Eat Raw Oats?

Can You Eat

You can eat raw oat bran, flour, or flakes. They have a very chewy texture and nutty flavor, so they’re not fun to eat. Eating oats raw is also an inefficient way to consume them.

Allowing oats to absorb liquids like milk or water before consumption eliminates phytic acid, makes them easier to digest, and increases the bioavailability of its nutrients. Cooking them into porridge or stew makes them more delicious and adds flavor.

Raw Oats Nutritional Value

Nutritional Value

Raw oats are highly nutritious and have many health benefits, particularly for your cardiovascular health and gut. They help promote blood sugar control, repair muscle tissue, and lower cholesterol.

Here are the nutrition facts for raw oats for every A 1-cup (81 grams) serving:

#1. Calories: 307
#2. Carbs: 55 grams
#3. Fiber: 8 grams
#4. Protein: 11 grams
#5. Fat: 5 grams
#6. Magnesium: 27% of the Daily Value (DV)
#7. Selenium: 43% of the DV
#8. Phosphorus: 27% of the DV
#9. Potassium: 6% of the DV
#10. Zinc: 27% of the DV

Is It Safe to Eat Raw Oats?

Is It Safe

Raw oats are safe to eat because they’ve been processed and made ready for consumption. Although, it’s recommended that you don’t exceed a bowl of dry oats because they can build up in your stomach or intestines, causing indigestion or constipation.

Plus, oats tend to absorb moisture, so eating raw oats can make your mouth and throat feel really dry.

Pros and Cons of Eating Raw Oats

Pros and Cons


#1. Less time-consuming than preparing a meal.
#2. Works when you’re out of milk or other ingredients.
#3. Can make you feel full.
#4. Adds fiber to your next meal or the previous one and aids digestion; just wash it down with a glass of water.


#1. Oats have a high fiber content so they naturally absorb more moisture. Consuming them dry can soak up the liquids from your digestive tract.
#2. Too many raw oats can cause a blockage in your stomach or intestines, which will lead to indigestion or constipation. Especially if you’re eating them on an empty stomach.
#3. Raw oats contain phytic acid that diminishes the body’s ability to absorb nutrients like calcium, zinc, and iron.
#4, They taste bad.

Is It Better to Eat It Raw or Cooked?

Is It Better

When it comes to the flavor department, cooked oats win over raw oats hands down. Cooking them also makes them easier to digest and increases their nutritional availability.

Oats are packed with a plethora of essential nutrients like complex carbohydrates, dietary fiber, vitamins, minerals, and plant-based protein. All of these support growth immunity and long-term health. Plus oats are very low in calories, so they can also promote weight loss.

If you’re planning to add oats to your diet and stick to it, you can motivate yourself by eating them cooked. It’s a much more palatable way of consuming oats. They’re usually dry, flaky, and hard to chew raw.

How to Add Raw Oats to Your Diet

How to Add

If you’re not in the mood to prepare a complicated meal but want to receive the full benefit of raw oats, here are some ways you can incorporate them into your diet raw.

#1. Add them to ice cream or yogurt as a topping.
#2. Blend them into your smoothies.
#3. Add them to your cereal.
#4. Purchase granola bars that are rich in raw oats.
#5. Purchase baked goods that are made with oat flour rather than all-purpose flour, like cookies or muffins.

What Is the Healthiest Way To Eat Oats?

The healthiest way to eat oats is also one of the easiest ways. Just pack your cereal bowl with some oatmeal. Or, make a smoothie out of bananas, milk, and oats. It will give you your dose of every nutrient you need for your short-term and long-term health.

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