How much protein is in Flour Oat Whole Grain?

Flour Oat Whole Grain provides 13.2g of protein per 100g, which is 26% of the recommended daily value.

Is Flour Oat Whole Grain high in fat?

Flour Oat Whole Grain contains 6.3g of total fat per 100g (8% DV), a moderate amount.

What vitamins and minerals are in Flour Oat Whole Grain?

Flour Oat Whole Grain is a notable source of Manganese (142% DV), Selenium (69% DV), and Copper (49% DV) per 100g.

Flour Oat Whole Grain

SR Legacy·Comprehensive Reference Data

Flour, oat, whole grain

Cereal Grains and Pasta

A 100g serving covers 142% of the daily recommended Manganese, making Flour Oat Whole Grain one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (13.2g), fat (6.3g), and carbohydrates (69.9g) per 100g. With only 4mg of sodium, Flour Oat Whole Grain is naturally very low in sodium and suitable for sodium-restricted diets. Flour Oat Whole Grain provides 10.5g of dietary fiber per 100g (38% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Flour Oat Whole Grain delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories0kcal

Protein13.2G

Fat6.3G

Carbs69.9G

Fiber10.5G

Calorie Distribution

389kcal

Protein14%13.2 g
Fat15%6.3 g
Carbs72%69.9 g

Serving Size

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water	8.9	G
Protein	13.2	G
Total lipid (fat)	6.3	G
Carbohydrate, by difference	69.9	G
Fiber, total dietary	10.5	G

Thiamin	0.39	MG
Riboflavin	0.16	MG
Niacin	1.9	MG
Vitamin B-6	0.15	MG
Folate, total	34.7	UG

Calcium, Ca	42.8	MG
Iron, Fe	4.0	MG
Magnesium, Mg	125	MG
Phosphorus, P	372	MG
Potassium, K	373	MG
Sodium, Na	3.6	MG
Zinc, Zn	2.8	MG
Copper, Cu	0.44	MG
Manganese, Mn	3.3	MG
Selenium, Se	38.2	UG

Energy (Atwater General Factors)	389	KCAL
Energy (Atwater Specific Factors)	386	KCAL
Nitrogen	2.1	G
Ash	1.7	G
Total dietary fiber (AOAC 2011.25)	12.9	G
High Molecular Weight Dietary Fiber (HMWDF)	11.6	G
Low Molecular Weight Dietary Fiber (LMWDF)	1.2	G
Beta-glucan	4.2	G
Starch	53.4	G
Molybdenum, Mo	125	UG
Biotin	20.1	UG

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Nutrient Highlights

Flour Oat Whole Grain is a excellent source of Fiber (38% DV) — see top foods ranked by Fiber
Flour Oat Whole Grain is a excellent source of Magnesium (30% DV) — see top foods ranked by Magnesium
Flour Oat Whole Grain is a excellent source of Protein (26% DV) — see top foods ranked by Protein
Flour Oat Whole Grain is a excellent source of Zinc (25% DV) — see top foods ranked by Zinc
Flour Oat Whole Grain is a excellent source of Iron (22% DV) — see top foods ranked by Iron

Dietary Considerations

Flour Oat Whole Grain is naturally low in sodium at 4mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Flour Oat Whole Grain provides 4.0mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Flour Oat Whole Grain provides 38mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

Fiber: top 3% (#248 of 8,262)
Magnesium: top 5% (#413 of 8,262)
Iron: top 11% (#909 of 8,262)

Explore by Nutrient

Top foods in Protein Top foods in Fiber Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Sodium Top foods in Magnesium Top foods in Zinc

Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories0

% Daily Value*

Total Fat 6.3G8%

Cholesterol 0mg0%

Sodium 3.6MG0%

Total Carbohydrate 69.9G25%

Dietary Fiber 10.5G38%

Total Sugars 0

Protein 13.2G26%

Vitamin D 0mcg0%

Calcium 42.8MG3%

Iron 4.0MG22%

Potassium 373MG8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 2261421.

View on USDA FoodData Central →