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[N]extrient

Oats Whole Grain Steel Cut

SR Legacy·Comprehensive Reference Data

Oats, whole grain, steel cut

Cereal Grains and Pasta

A 100g serving covers 148% of the daily recommended Manganese, making Oats Whole Grain Steel Cut one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (12.5g), fat (5.8g), and carbohydrates (69.8g) per 100g. With only 0mg of sodium, Oats Whole Grain Steel Cut is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Oats Whole Grain Steel Cut delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories0kcal
Protein12.5G
Fat5.8G
Carbs69.8G
Fiber0g

Calorie Distribution

381kcal
  • Protein13%12.5 g
  • Fat14%5.8 g
  • Carbs73%69.8 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water10.1G
Protein12.5G
Total lipid (fat)5.8G
Carbohydrate, by difference69.8G
Thiamin0.33MG
Niacin0.93MG
Vitamin B-60.12MG
Folate, total30.0UG
Calcium, Ca51.3MG
Iron, Fe3.8MG
Magnesium, Mg129MG
Phosphorus, P417MG
Potassium, K376MG
Sodium, Na0.31MG
Zinc, Zn2.8MG
Copper, Cu0.41MG
Manganese, Mn3.4MG
Selenium, Se29.0UG
Energy (Atwater General Factors)381KCAL
Energy (Atwater Specific Factors)379KCAL
Nitrogen2.1G
Ash1.8G
Total dietary fiber (AOAC 2011.25)11.9G
High Molecular Weight Dietary Fiber (HMWDF)11.2G
Low Molecular Weight Dietary Fiber (LMWDF)0.70G
Beta-glucan5.4G
Starch54.9G
Molybdenum, Mo164UG
Biotin22.0UG

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Nutrient Highlights

  • Oats Whole Grain Steel Cut is a excellent source of Magnesium (31% DV) — see top foods ranked by Magnesium
  • Oats Whole Grain Steel Cut is a excellent source of Zinc (26% DV) — see top foods ranked by Zinc
  • Oats Whole Grain Steel Cut is a excellent source of Protein (25% DV) — see top foods ranked by Protein
  • Oats Whole Grain Steel Cut is a excellent source of Iron (21% DV) — see top foods ranked by Iron

Dietary Considerations

  • Oats Whole Grain Steel Cut is naturally low in sodium at 0mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Oats Whole Grain Steel Cut provides 3.8mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 5% (#413 of 8,262)
  • Iron: top 12% (#991 of 8,262)
  • Potassium: top 17% (#1,405 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories0
% Daily Value*
Total Fat 5.8G7%
Cholesterol 0mg0%
Sodium 0.31MG0%
Total Carbohydrate 69.8G25%
Dietary Fiber 0g0%
Total Sugars 0
Protein 12.5G25%
Vitamin D 0mcg0%
Calcium 51.3MG4%
Iron 3.8MG21%
Potassium 376MG8%

* 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: 2346397.

View on USDA FoodData Central →