Grains & Cereals · SOURCE-BASED NUTRITION
Oats, whole grain, steel cut nutrition facts
Foundation
Oats, whole grain, steel cut. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
ADJUST THE AMOUNT
Nutrition for your portion
Enter a custom amount or choose a documented serving. Every measured nutrient below recalculates from the source reference.
MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy (Atwater General Factors) | 381 kcal | — |
| Protein | 12.5 g | 25% |
| Carbohydrate, by difference | 69.8 g | 25.4% |
| Total lipid (fat) | 5.8 g | 7.4% |
| High Molecular Weight Dietary Fiber (HMWDF) | 11.2 g | 40% |
| Sodium, Na | 0.31 mg | 0% |
| Potassium, K | 376 mg | 8% |
| Calcium, Ca | 51.3 mg | 3.9% |
| Iron, Fe | 3.8 mg | 21.1% |
| Magnesium, Mg | 129 mg | 30.7% |
| Phosphorus, P | 417 mg | 33.4% |
| Zinc, Zn | 2.84 mg | 25.8% |
| Copper, Cu | 0.41 mg | 45.7% |
| Manganese, Mn | 3.41 mg | 148% |
| Selenium, Se | 29 µg | 52.7% |
| Thiamin | 0.33 mg | 27.8% |
| Niacin | 0.93 mg | 5.8% |
| Vitamin B-6 | 0.12 mg | 7% |
| Ash | 1.8 g | — |
| Beta-glucan | 5.44 g | — |
| Biotin | 22 µg | — |
| Folate, total | 30 µg | — |
| Molybdenum, Mo | 164 µg | — |
| Nitrogen | 2.15 g | — |
| Starch | 54.9 g | — |
| Water | 10.1 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Manganese (148% DV), Selenium (52.7% DV) and Copper (45.7% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Manganese: metabolism and antioxidant enzymes
This amount provides 3.41 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceSelenium: thyroid and antioxidant defense
This amount provides 29 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.41 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 11.2 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePhosphorus: bones and cellular energy
This amount provides 417 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 129 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Manganese
This amount provides 3.41 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
KEEP EXPLORING
Compare another food or find a nutrient
Use the complete Foodmanac catalogue to compare source-based values.