Oat groats are the whole, minimally processed oat kernel — the most intact and slowest-digesting form of oats. They retain all the bran, germ, and endosperm, giving maximum fibre (including beta-glucan), B vitamins, manganese, phosphorus, and iron. Their intact structure gives them the lowest glycaemic impact of any oat product.
Oat groats need soaking overnight then 45-60 minutes of simmering — they can be cooked overnight in a slow cooker. Worth the effort for the most satisfying, slowest-digesting porridge.
Where Oat Groats Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Chromium | 6.00 µg | 15% | |
| Glutamic acid | 5.07 g | — | |
| Aspartic acid | 1.27 g | — | |
| Leucine | 1.17 g | — | |
| Proline | 0.930 g | — | |
| Valine | 0.862 g | — | |
| Arginine | 0.845 g | — | |
| Phenylalanine | 0.828 g | — | |
| Serine | 0.761 g | — | |
| Alanine | 0.676 g | — | |
| Isoleucine | 0.676 g | — | |
| Glycine | 0.592 g | — | |
| Tyrosine | 0.592 g | — | |
| Threonine | 0.558 g | — | |
| Lysine | 0.507 g | — | |
| Methionine | 0.439 g | — | |
| Histidine | 0.406 g | — | |
| Cysteine | 0.304 g | — | |
| Tryptophan | 0.203 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →