VeganFish & Seafood

Steel Cut Oats

Nutrition Facts Per 100g

Also known as: IRISH OATS, PINHEAD OATS

Steel Cut Oats is a valued source of high-quality protein and essential fatty acids in Indian coastal and regional cuisines. Each 100g serving provides 13g of protein. It also provides 0.1g of omega-3 fatty acids per 100g. Notable nutrients include Magnesium (approximately 115% of a typical adult's daily needs) and Phosphorus (approximately 59% of a typical adult's daily needs). Full nutrition facts are below.

Nutrition Summary

379kcalCalories

13.0gProtein

68.0gCarbs

6.5gFat

10.0gFiber

Protein 14% Carbs 72% Fat 15%

Micronutrients

High in:MagnesiumPhosphorusThiamin (B1)ZincVitamin B6

Calcium52.0 mg(5%)

Iron4.6 mg(35%)

Zinc3.6 mg(38%)

Potassium362 mg(12%)

Sodium6.0 mg(1%)

Magnesium410 mg(115%)

Phosphorus410 mg(59%)

Thiamin (B1)0.5 mg(40%)

Riboflavin (B2)0.2 mg(13%)

Niacin (B3)1.1 mg(7%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)138 µg(35%)

Vitamin B60.5 mg(38%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.4 mg(3%)

Fat Breakdown4

MUFA2.0 g

13%

PUFA2.5 g

42%

Omega-30.1 g

Omega-62.4 g

17%

Limit These2

Saturated Fat1.1 g

Cholesterol0 mg

Common Serving Sizes

1/4 cup dry40g

152 kcal5.2g protein

1 cup cooked234g

887 kcal30.4g protein

100 g100g

379 kcal13.0g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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