Raw vs Cooked Oats: Which Is Healthier?

Sonia Fuller, Content Writer

Written by Sonia Fuller, Content Writer. Updated on March 12, 2023.

Oats are a type of grain that can be consumed both raw and cooked, but which option is more nutrient-dense?

Oats are an excellent source of vitamin B1 (Thiamine).

They also contain vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate) in a small amount.

Raw vs Cooked Oats Nutrition

Are cooked oats more nutritious? Let’s make an in-depth comparison of raw vs cooked oats and see.

This comparison will begin by examining raw and cooked oats’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw oats compare to 100 grams of cooked oats.

The second table compares 100 grams of raw oats and the caloric equivalent of cooked oats.

After cooking 100 grams of raw oats, you will get around 0 grams of cooked oats, and that comparison is shown in the second table.

Raw Oats (100 grams)Cooked Oats (100 grams)
Energy71 kcal
Carbs69.75082 g12 g
Sugar0.27 g
Fiber1.7 g
Protein12.51118 g2.54 g
Fat5.8 g1.52 g
Saturated Fat0.31 g

How do macronutrients change after cooking 100 grams of raw oats?

So if you cook 100 grams of raw oats, you will get around 0 grams of cooked oats, and this table shows how macronutrient content changes after cooking.

Raw Oats (100 grams)Cooked Oats (0 grams)
Energy0 kcal
Carbs69.75082 g0 g
Sugar0 g
Fiber0 g
Protein12.51118 g0 g
Fat5.8 g0 g
Saturated Fat0 g

Raw vs Cooked Oats Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, oats lose weight, so the amount of calories in 100 grams is higher in cooked oats.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked oats compare for weight loss: Raw oats are slightly lower in calories, with calories per 100 grams, compared to 71 calories per 100 grams of oats.

Protein Content in Raw Oats and Cooked Oats

Raw oats are higher in protein and have around 80% more protein than oats.

Raw oats offer 12.5 grams of protein per 100 grams, while oats offer 2.5 grams.

Carbohydrate Content in Raw Oats and Cooked Oats

In this section, we’ll examine the carbohydrate content in raw and cooked oats.

Continue reading to find out how raw and cooked oats compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 83% higher in raw oats than in cooked oats.

They have 69.8 grams per 100 grams, compared to 12 grams in cooked oats.


Speaking of sugars in oats, raw oats contain less sugar than cooked, 100% precisely.

100 grams of raw oats contain grams of sugar, while the same amount of cooked oats contains 0.27 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked oats.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, cooked oats are a better option for you.

They have 1.7 grams of fiber per 100 grams, while cooked oats provide grams of fiber.

Fat Content in Raw Oats and Cooked Oats

Like other plant foods, oats are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked oats:

  • Raw Oats: 5.8 grams per 100 grams
  • Cooked Oats: 1.5 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, raw oats are 100% lower in saturated fats.

Raw oats and cooked oats contain 0 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Raw Oats vs Cooked Oats Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked oats’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw oats weigh 0 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw oats or 117 grams of cooked oats.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw oats are a better source of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Raw and cooked oats contain the same amount of vitamin A, vitamin C, vitamin D, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

In the following table, you can easily compare cooked vs raw oats’ vitamins content:

Raw OatsCooked Oats
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.3338 mg0 mg
Vitamin B2 (Riboflavin)00 mg
Vitamin B3 (Niacin)0.9263 mg0 mg
Vitamin B5 (Pantothenic acid)00 mg
Vitamin B6 (Pyroxidine)0.1189 mg0 mg
Vitamin B9 (Folate)29.99 µg0 µg
Vitamin B12 (Cobalamin)00
Vitamin E00 mg
Vitamin K00 µg

Raw Oats vs Cooked Oats Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

You will get more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc by eating oats raw than cooked.

Finally, raw and cooked oats contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked oats, side by side.

Raw Oats (100 grams)Cooked Oats (117 grams)
Calcium51.34 mg0 mg
Copper0.4113 mg0 mg
Fluoride00 µg
Iron3.801 mg0 mg
Magnesium128.6 mg0 mg
Manganese3.414 mg0 mg
Phosphorus417.3 mg0 mg
Potassium375.9 mg0 mg
Selenium29.04 µg0 µg
Sodium0.3113 mg0 mg
Zinc2.843 mg0 mg

The Bottom Line

The debate between raw or cooked oats has nutritional and culinary aspects to consider.

While raw oats provide many vitamins and minerals, cooking oats can increase the availability of many of these nutrients.

However, cooking oats can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked oats into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked oats comes down to individual preferences and dietary goals.

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  2. We cite relevant studies and trusted sources.
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