Can you eat Raw Oatmeal?

In this article, we will discuss if you can eat raw oatmeal. Nutritional values and risks associated with it are also discussed.

Can you eat Raw Oatmeal?

Yes, you can eat raw oatmeals as they are considered safe to eat generally, depending on the type of oats you desire to eat. According to the University of Wisconsin-Madison, the processed oats have gone through the process of steaming where they are partially cooked and potential hazardous microorganisms are removed. This way they are safe to eat raw.

However, the oats that are less-processed are not steamed and may consequently contain harmful germs. However, since only a few people consume raw steel-cut oats, it is totally safe to add rolled oats to your yogurt. Soaking your oats a night before you decide to eat them adds flavor to it.

Read: Are raw oats better than cooked oats?

What does it mean by raw oatmeal?

Oats are a full grain food that is popular all over the world. They are simple to cook, have a well-balanced nutritional content, and are, most importantly, inexpensive and readily available.

Whole oat kernels cannot be digested by the human body. The seed must be treated before consumption to remove the inedible outer shell and expose the edible grain. Separating the hull or husk from the oat groats is the first step in the processing of raw oat grains.

The outer shell is known as oat fiber, a keto-friendly ingredient that may be found in smoothies, baked products, and as a ground beef binder. Because oat groats and steel-cut oats are highly dense and not edible when raw, they must be processed further to become rolled oats:

  • Remove the shell or hull from the outside.
  • The oat groat should be steamed.
  • Rolling, flaking, or milling are all options.
  • drying and dehydrating.
  • Sort products into categories based on their type.

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Nutritional profile of raw oats

While oats are best known for their fiber and plant-based protein, they also contain a variety of other nutrients. A 1-cup (81-gram) serving of uncooked oats provides the following nutrients:

  • 307 calories
  • Carbohydrates: 55 g
  • 8 grams of carbs
  • 11 g of protein
  • 5 g of fat
  • Magnesium is responsible for 27% of the Daily Value (DV)
  • Selenium: 43% of the Daily Value
  • Phosphorus: 27% of the daily value
  • Potassium: 6% of the daily value
  • Zinc: 27% of the daily value

Oats are high in soluble fiber, a type of beneficial dietary fiber that forms a gel-like material when digested, in addition to being high in minerals including magnesium, selenium, and phosphorus.

Beta-glucan is the most common type of soluble fiber found in oats, and it is responsible for the majority of the grain’s health advantages. Oats are also high in highly absorbable plant protein, which makes them a better source than many other bowls of cereal. The protein structures in oats are comparable to those found in legumes, which are high in nutrients.

Health Benefits of oats

Oats include a variety of beneficial plant-based chemicals that have been linked to a variety of health advantages 

  • Lowering cholesterol levels may be possible.
  • Controlling blood sugar levels may be possible.
  • It might be good for your heart.
  • Gut-friendly foods
  •  It may help you lose weight.

Raw oats include a lot of beta-glucan, a soluble fiber that can help decrease blood pressure, cholesterol, and insulin levels. Eating raw oats can also help with constipation and give you a feeling of fullness, which can help you lose weight.

Raw oats are nutrient-dense and completely safe to consume.

They’re abundant in the soluble fiber beta-glucan, which makes you feel fuller for longer periods, which can help you lose weight by reducing unnecessary eating. They also help with blood sugar, cholesterol, digestion, and heart health.

They’re also inexpensive and simple to incorporate into your diet. To improve digestibility, palatability, and nutrient absorption, soak them before eating.

Health risks of consuming raw oats

Although raw oats are acceptable to consume, it is recommended that they be soaked in water, juice, milk, or a dairy-free milk replacement to avoid unpleasant side effects. 

Oats have a high fiber content, which absorbs moisture from the environment naturally. When you eat raw oats while they’re still dry, they absorb liquids from your digestive tract.

Consuming dry raw oats may cause a blockage in the stomach or intestines, resulting in constipation/indigestion. Moreover, phytic acid is also present in raw oats which is an antinutrient that increases nutrient deficits by binding to minerals such as calcium, zinc, and iron, making them harder to absorb.

This can lead to substantial deficiencies over time, which are usually not a concern if you eat a well-balanced diet.

Other FAQs about Oatmeal that you may be interested in.

Can you eat oats raw?


In this article, we discussed whether we should eat raw oatmeal. However, it is preferred not to eat it raw, yet it can be eaten. Different nutritional benefits and risks associated with it are also discussed.


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.