Oats, whole grain, steel cut
Per 100 g, Oats, whole grain, steel cut provides 381 calories, 69.8 g carbohydrate, 12.5 g protein and 0 g fibre.
= 381 kcal
Calories by amount
Advanced search
Sort
Databases
381kcal 19% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
76%Nutrient scoreNutrient ScoreThe share of this food's 17 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.17 available of 33 total nutrients with a Daily Value17of33
Protein12.5g13% kcal
Carbs69.8g73% kcal
Fat5.8g14% kcal
Fiber—
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day12.5g12.5g25%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day5.80g5.80g8%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day69.8g69.8g27%
Carbohydrates
Vitamins
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.33mg0.33mg30%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day0.93mg0.93mg6%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.12mg0.12mg8%
- Vitamin B7 (biotin) Vitamin B7 (biotin)Water-soluble B-vitamin for fatty acid synthesis and energy metabolism. Widespread in foods, deficiency is rare.UK adult RI: 50 µg/day22.0µg22.0µg44%
- Folate FolateWater-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.UK adult RI: 200 µg/day30.0µg30.0µg15%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day51.3mg51.3mg6%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day3.80mg3.80mg27%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day129mg129mg34%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day417mg417mg60%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day376mg376mg19%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day0.31mg0.31mg0%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day2.84mg2.84mg28%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 mg/day0.41mg0.41mg41%
- Manganese ManganeseTrace mineral for bone formation and antioxidant enzymes.UK adult RI: 2 mg/day3.41mg3.41mg171%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day29.0µg29.0µg53%
- Molybdenum, Mo164µg164µg327%
Other
Oats, whole grain, steel cut: key facts
- How many calories are in Oats, whole grain, steel cut?
- Oats, whole grain, steel cut has 381 calories per 100 g.
- How much protein is in Oats, whole grain, steel cut?
- Oats, whole grain, steel cut provides 12.5 g of protein per 100 g.
- How many carbs are in Oats, whole grain, steel cut?
- Oats, whole grain, steel cut contains 69.8 g of carbohydrate per 100 g.
- How much fat is in Oats, whole grain, steel cut?
- Oats, whole grain, steel cut has 5.8 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).