Group
grain
Edible parts
Cut whole oat groats, as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1594 kJ / 381 kcal | 19% |
| Protein | 12.51 g | 25% |
| Carbohydrate | 69.75 g | 27% |
| Fat | 5.8 g | 8% |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Folate | 29.99 µg | 15% |
| Thiamin (B1) | 0.33 mg | 30% |
| Niacin (B3) | 0.93 mg | 6% |
| Vitamin B6 | 0.12 mg | 8% |
| Biotin (B7) | 22 µg | 44% |
| Calcium | 51.34 mg | 6% |
| Iron | 3.8 mg | 27% |
| Magnesium | 129 mg | 34% |
| Potassium | 376 mg | 19% |
| Zinc | 2.84 mg | 28% |
| Copper | 0.41 mg | 41% |
| Manganese | 3.41 mg | 171% |
| Phosphorus | 417 mg | 60% |
| Selenium | 29.04 µg | 53% |
| Sodium | 0.31 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Oats, whole grain, steel cut (USDA FDC Foundation 2346397). Nutrients the row does not report are left blank.
Prep notes
Whole oat groats cut into pieces. Values are per 100 g of the dry food, as sold. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Steel-cut oats (Avena sativa) is listed in Thrive’s plant atlas under grain. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Cut whole oat groats, as sold.