Cooking as we know has been the essense of food prepration as it enables richer blending of ingredients and brings in much needed taste to it. However research conducted in last few decades has shown the ill effects of cooking on nutritional value of the food we eat. Cooking alters the structure of the ingredients and hence in most cases reduce its nutritious value. In the same lines, there is lot of curiosity out there to know the benefits of uncooked oatmeal as oppose to cooked oatmeal and this article explores the same (and why not know the comprehensive benefits of oatmeal in the first place) .

Uncooked Oatmeal Vs Cooked Oatmeal Comparison

We only have data available for 100 grams of each cooked and uncooked oat bran. As the cooked oatmeal have significant amount of water in it, it skews the comparison proportionately. The difference is such that cooked oatmeal food displays lower numbers for every element as water contributes to make up good chunk of 100 grams of sample being considered. Below comparison hence should be taken into consideration with this point in mind. The comparison has been broken down by type of elements i.e. proximates, minerals and vitamins.


Element Unit Cooked Oat Bran Uncooked Oat Bran
Energy kcal 40 246
Carbohydrate g 11.4 66.2
Protein g 3.21 17.3
Fibre g 2.6 15.4
Fat g 0.86 7.03



Element Unit Cooked Oat Bran Uncooked Oat Bran
Calcium mg 10 58
Iron mg 0.88 5.41
Phosphorus mg 119 734
Potassium mg 92 566
Magnesium mg 40 235



Element Unit Cooked Oat Bran Uncooked Oat Bran
Thiamin mg 0.16 1.17
Riboflavin mg 0.034 0.22
Niacin mg 0.144 0.934
Vitamin B-6 mg 0.025 0.165
Vitamin E mg 0.0 1.01



Though this comparison easily gives an impression that uncooked oatmeal is the way to go as it has higher portion of every nutrient. For example, there is around 50% reduction in fibre and protein content of oat bran which is really bad. The effect of cooking is not limited to oat bran but to most grains and food items.  Having said that, eating raw grains is not for everyone but the bottomline is we should avoid cooking food as much as possible. We can certainly help ourselves by using other means to make grains digestable like soaking or steam cooking instead of cooking or worse pressure cooking it. The real challenge most of us face is that we find it hard to compromise with taste even when there is huge health benefits.  Those of us who can over come this challenge can find it easier to be healthy.



USDA – Uncooked dry Oat Bran

USDA – Cooked Oat Bran