Calories in Oats, whole grain, steel cut
Generic food Grains and Pasta
Oats, whole grain, steel cut contains 379 kcal per 100 g. A typical serving of reference amount, racc (40 g) provides about 152 kcal.
Roughly 73% of its calories come from carbohydrates, with 14% from fat and 13% from protein (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 364% of the Daily Value for molybdenum, 148% of the Daily Value for manganese and 73% of the Daily Value for Biotin (B7).
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 379 kcal | |
| Total fat M | 5.8 g | 7% |
| Saturated fat | not reported | |
| Sodium M | 0.31 mg | 0% |
| Total carbohydrates C | 69.8 g | 25% |
| Dietary fiber M | 12 g | 43% |
| Total sugars | not reported | |
| Protein C | 12.5 g | 25% |
| Thiamin (B1) M | 0.33 mg | 28% |
| Niacin (B3) M | 0.93 mg | 6% |
| Vitamin B6 M | 0.12 mg | 7% |
| Biotin (B7) M | 22 µg | 73% |
| Folate (B9) M | 30 µg | 8% |
| Calcium M | 51.3 mg | 4% |
| Iron M | 3.8 mg | 21% |
| Magnesium M | 129 mg | 31% |
| Phosphorus M | 417 mg | 33% |
| Potassium M | 376 mg | 8% |
| Zinc M | 2.8 mg | 26% |
| Copper M | 0.41 mg | 46% |
| Manganese M | 3.4 mg | 148% |
| Selenium M | 29 µg | 53% |
| Molybdenum M | 164 µg | 364% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 13%
- Carbohydrates 73%
- Fat 14%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.5 gabove the median for cereal grains and pasta (median 9 g)
- Fiber12 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Fat5.8 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Sodium0.31 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.3 gprotein density, useful for comparing foods with different calorie levels
- Water10.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch M | 54.9 g |
|---|
Other components (6)
| Water M | 10.1 g |
|---|---|
| Nitrogen M | 2.2 g |
| Ash M | 1.8 g |
| High Molecular Weight Dietary Fiber (HMWDF) M | 11.2 g |
| Beta-glucan M | 5.4 g |
| Low Molecular Weight Dietary Fiber (LMWDF) M | 0.7 g |
Other forms of Oats
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oats | 389 | 16.9 g | 66.3 g | 6.9 g |
| Oats, whole grain, rolled, old fashioned | 379 | 13.5 g | 68.7 g | 5.9 g |
| Oats, puffed | 402 | 14.6 g | 70.6 g | 6.9 g |
| Oats, raw Raw | 379 | 13.2 g | 67.7 g | 6.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flour, oat, whole grain | 386 | 13.2 g | 69.9 g | 6.3 g |
| Wheat flour, whole-grain | 340 | 13.2 g | 72 g | 2.5 g |
| Buckwheat | 343 | 13.3 g | 71.5 g | 3.4 g |
| Flour, whole wheat, unenriched | 370 | 15.1 g | 71.2 g | 2.7 g |
| Wheat, hard red winter | 327 | 12.6 g | 71.2 g | 1.5 g |
| Buckwheat flour, whole-groat | 335 | 12.6 g | 70.6 g | 3.1 g |
| Wheat, hard red spring | 329 | 15.4 g | 68 g | 1.9 g |
| Wheat, soft white | 340 | 10.7 g | 75.4 g | 2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in oats?
100 g of oats has 379 kcal. Reference amount, racc (40 g): about 152 kcal.
Is oats high in protein?
Oats contains 12.5 g of protein per 100 g (25% of the 50 g Daily Value), or 5 g in reference amount, racc (40 g). About 13% of its calories come from protein. Compared with other cereal grains and pasta, that is above the median (median 9 g).
How many carbs are in oats?
Oats has 69.8 g of total carbohydrates per 100 g, including 12 g of fiber.
How much fat is in oats?
Oats contains 5.8 g of fat per 100 g.
What vitamins and minerals does oats contain?
Per 100 g, the most notable amounts relative to the Daily Value are molybdenum (364% DV), manganese (148% DV), Biotin (B7) (73% DV), selenium (53% DV) and copper (46% DV). The full list is in the vitamins and minerals table above.
How much sodium is in oats?
100 g contains 0.31 mg of sodium, 0% of the 2,300 mg Daily Value.
Does oats have the same nutrition not specified and raw?
No. Per 100 g, oats, whole grain, steel cut has 379 kcal, while oats, raw has 379 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 28, 2022. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2346397. License: CC0 1.0 (U.S. public domain). Source record dated October 28, 2022. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.