Oats, whole grain, steel cut
Per 100g · Cereal Grains and Pasta · USDA Foundation Foods
—
Calories
12.5g
Protein
69.8g
Carbs
5.80g
Fat
Macro Distribution (kcal)
Protein 13%
Carbs 73%
Fat 14%
Nutrition Facts per 100g
| Nutrient | Amount | % DV |
|---|---|---|
| Macronutrients | ||
| Water | 10.1 g | — |
| Protein | 12.5 g | 25%
(High) |
| Total lipid (fat) | 5.80 g | 7%
(Low) |
| Carbohydrate, by difference | 69.8 g | 25%
(High) |
| Vitamins | ||
| Thiamin (Vitamin B1) | 0.334 mg | 28%
(High) |
| Niacin (Vitamin B3) | 0.926 mg | 6%
(Low) |
| Vitamin B-6 — Pyridoxine | 0.119 mg | 7%
(Low) |
| Biotin (Vitamin B7) | 30.0 ug | 7%
(Low) |
| Minerals | ||
| Calcium, Ca | 51.3 mg | 4%
(Low) |
| Iron, Fe | 3.80 mg | 21%
(High) |
| Magnesium, Mg | 128.6 mg | 31%
(High) |
| Phosphorus, P | 417.3 mg | 33%
(High) |
| Potassium, K | 375.9 mg | 8%
(Low) |
| Sodium, Na | 0.311 mg | 0%
(Low) |
| Zinc, Zn | 2.84 mg | 26%
(High) |
| Copper, Cu | 0.411 mg | 46%
(High) |
| Manganese, Mn | 3.41 mg | 148%
(High) |
| Selenium, Se | 29.0 ug | 53%
(High) |
| Other | ||
| Energy (Atwater General Factors) | 381 kcal | — |
| Energy (Atwater Specific Factors) | 379 kcal | — |
| Nitrogen | 2.15 g | — |
| Ash | 1.80 g | — |
| Total dietary fiber (AOAC 2011.25) | 11.9 g | — |
| High Molecular Weight Dietary Fiber (HMWDF) | 11.2 g | — |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.702 g | — |
| Beta-glucan | 5.44 g | — |
| Starch | 54.9 g | — |
| Molybdenum, Mo | 163.5 ug | — |
| Biotin | 22.0 ug | — |
* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.
Consider supplementing
Oats, whole grain, steel cut is low in these nutrients — a supplement can help fill the gap.
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