Oat · Avena sativa
Oats, whole grain, steel cut
Nutrition facts per 100 g · edible portion
Cereals And Cereal ProductsDietary labels are inferred automatically from Oats, whole grain, steel cut's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 28/100
How many beneficial nutrients Oats, whole grain, steel cut delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Oats, whole grain, steel cut come from — the split across carbs, fat & protein.
73% from carbs
-
Carbs 73%69.8 g per serving
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Fat 14%5.8 g per serving
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Protein 13%12.5 g per serving
What Oats, whole grain, steel cut is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 69.8 g | |
| Starch | 54.9 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 5.8 g |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 12.5 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | ~ | — |
| Vitamin C | ~ | — |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.3 mg | |
| Riboflavin (B2) | ~ | — |
| Niacin (B3) | 0.9 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 30.0 mcg | |
| Vitamin B12 | ~ | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 51.3 mg | |
| Iron | 3.8 mg | |
| Magnesium | 128.6 mg | |
| Phosphorus | 417.3 mg | |
| Potassium | 375.9 mg | |
| Sodium | 0.3 mg | |
| Zinc | 2.8 mg | |
| Copper | 0.4 mg | |
| Manganese | 3.4 mg | |
| Selenium | 29.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.8 g | — |
About Oats, whole grain, steel cut
Oats (Avena sativa) are a hearty whole-grain cereal best known as the base for oatmeal and a beloved breakfast around the world. The harvested groats are processed into a range of products: chewy steel-cut (Irish) oats, rolled old-fashioned oats for cookies and granola, thinner quick oats for fast cooking, and instant oats, along with oat flour and oat bran. Oats stand out nutritionally for their soluble fiber, especially beta-glucan, which is widely studied for its role in supporting healthy cholesterol and steadier blood sugar; they also deliver plant protein, complex carbohydrates, and minerals like manganese, phosphorus, and iron, which is why a bowl is so filling and satisfying.
Naturally wholesome, oats turn up in muesli and overnight oats, baked into cookies, breads, and flapjacks, blended into smoothies, simmered into porridge, and even used to make creamy oat milk. Although oats are gluten-free by nature, they are often grown and milled alongside wheat, so anyone avoiding gluten should look for batches certified free of cross-contamination. Store oats in an airtight container in a cool, dry pantry, and refrigerate oat flour or bran to keep their oils from going rancid.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Oats, whole grain, steel cut?
There are 381 calories in 100 g of Oats, whole grain, steel cut.
How much protein is in Oats, whole grain, steel cut?
Oats, whole grain, steel cut contains 12.5 g of protein per 100 g.
How many carbs are in Oats, whole grain, steel cut?
Oats, whole grain, steel cut has 69.8 g of carbohydrates per 100 g.
How much fat is in Oats, whole grain, steel cut?
Oats, whole grain, steel cut provides 5.8 g of total fat per 100 g.
What is Oats, whole grain, steel cut a good source of?
Oats, whole grain, steel cut is an excellent source of Manganese (148% DV), Selenium (53% DV), Copper (46% DV), Phosphorus (33% DV), Magnesium (31% DV) and Thiamin (B1) (28% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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