Grains And Cereals • Deep Nutrition Analytics
Oats, whole grain, steel cut
Oats, whole grain, steel cut is a grains and cereals providing 381 kcal per 100g serving, primarily fueled by carbohydrates (69.8g) for accessible carbohydrate energy. Standing out in micronutrient concentration, it provides 148% of your daily value for Manganese (3.41 mg) in a standard 100g portion. Despite a higher energy concentration (3.8 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 12.5 g
- Carbohydrates
- 69.8 g
- Fat
- 5.8 g
Carbohydrate Quality & Sustained Energy
Oats, whole grain, steel cut delivers 69.8g of carbohydrates, yielding 69.8g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.7 g |
| Total lipid (fat) | 5.8 g |
| Total dietary fiber (AOAC 2011.25) | 12 g |
| High Molecular Weight Dietary Fiber (HMWDF) | 11.2 g |
| Carbohydrate, by difference | 69.8 g |
| Protein | 12.5 g |
| Energy (Atwater General Factors) | 381 kcal |
| Energy (Atwater Specific Factors) | 379 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 3.4 mg |
| Selenium | 29 µg |
| Copper | 0.4 mg |
| Phosphorus | 417 mg |
| Magnesium | 129 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 129 mg |
| Phosphorus, P | 417 mg |
| Potassium, K | 376 mg |
| Sodium, Na | 0.3 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 3.4 mg |
| Selenium, Se | 29 µg |
| Calcium, Ca | 51.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Beta-glucan | 5.4 g |
| Thiamin | 0.3 mg |
| Molybdenum, Mo | 164 µg |
| Niacin | 0.9 mg |
| Biotin | 22 µg |
| Folate, total | 30 µg |
| Water | 10.1 g |
| Nitrogen | 2.1 g |
| Ash | 1.8 g |
| Starch | 54.9 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 3.8 mg of dietary iron (21% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 129 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Common serving sizes
- Serving40 g
Compare Oats, whole grain, steel cut with Category Peers
Oats, whole grain, rolled, old fashioned vs Oats, whole grain, steel cut
Compared to Oats, whole grain, rolled, old fashioned, Oats, whole grain, steel cut has 7% less protein and 0% lower calories per 100g.
Kraft, Stove Top Stuffing Mix Chicken Flavor vs Oats, whole grain, steel cut
Compared to Kraft, Stove Top Stuffing Mix Chicken Flavor, Oats, whole grain, steel cut has 1% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Oats, whole grain, steel cut?
A standard 100-gram serving of Oats, whole grain, steel cut contains 381 calories (1594 kJ), alongside 12.5g of protein, 69.8g of carbohydrates, and 5.8g of fat.
In common serving sizes:- 40g: ~152 kcal
Is Oats, whole grain, steel cut suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 69.8g of net carbs per 100g (69.8g total carbs minus -g fiber), consuming Oats, whole grain, steel cut will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Oats, whole grain, steel cut?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Oats, whole grain, steel cut are:
- Manganese: 3.41 mg (148% of your daily value)
- Selenium: 29 µg (53% of your daily value)
- Copper: 0.411 mg (46% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2346397).