Grains And Cereals • Deep Nutrition Analytics
Flour, oat, whole grain
Delivering 389 kcal per 100 grams, Flour, oat, whole grain functions as a grains and cereals with carbohydrates (69.9g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 142% of your daily value for Manganese (3.26 mg) in a standard 100g portion. A higher calorie density (3.9 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 13.2 g
- Carbohydrates
- 69.9 g
- Fat
- 6.3 g
- Fiber
- 10.5 g
Carbohydrate Quality & Sustained Energy
Flour, oat, whole grain delivers 69.9g of carbohydrates balanced with 10.5g of fiber, yielding 59.4g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.2 g |
| Total lipid (fat) | 6.3 g |
| Total dietary fiber (AOAC 2011.25) | 12.9 g |
| High Molecular Weight Dietary Fiber (HMWDF) | 11.6 g |
| Fiber, total dietary | 10.5 g |
| Carbohydrate, by difference | 69.9 g |
| Protein | 13.2 g |
| Energy (Atwater General Factors) | 389 kcal |
| Energy (Atwater Specific Factors) | 386 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 3.3 mg |
| Selenium | 38.2 µg |
| Copper | 0.4 mg |
| Magnesium | 125 mg |
| Phosphorus | 372 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4 mg |
| Magnesium, Mg | 125 mg |
| Phosphorus, P | 372 mg |
| Potassium, K | 373 mg |
| Sodium, Na | 3.6 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 3.3 mg |
| Selenium, Se | 38.2 µg |
| Calcium, Ca | 42.8 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Beta-glucan | 4.2 g |
| Thiamin | 0.4 mg |
| Molybdenum, Mo | 125 µg |
| Riboflavin | 0.2 mg |
| Niacin | 1.9 mg |
| Biotin | 20.2 µg |
| Folate, total | 34.7 µg |
| Water | 8.9 g |
| Nitrogen | 2.1 g |
| Ash | 1.8 g |
| Starch | 53.4 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 4 mg of dietary iron (22% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 125 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Common serving sizes
- Serving30 g
Compare Flour, oat, whole grain with Category Peers
Flour, oat, whole grain vs Flour, amaranth
Compared to Flour, amaranth, Flour, oat, whole grain has 46% more fiber and 1% higher calories per 100g.
Flour, oat, whole grain vs Flour, quinoa
Compared to Flour, quinoa, Flour, oat, whole grain has 67% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Flour, oat, whole grain?
A standard 100-gram serving of Flour, oat, whole grain contains 389 calories (1628 kJ), alongside 13.2g of protein, 69.9g of carbohydrates, and 6.3g of fat.
In common serving sizes:- 30g: ~117 kcal
Is Flour, oat, whole grain suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 59.4g of net carbs per 100g (69.9g total carbs minus 10.5g fiber), consuming Flour, oat, whole grain will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Flour, oat, whole grain?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Flour, oat, whole grain are:
- Manganese: 3.26 mg (142% of your daily value)
- Selenium: 38.2 µg (69% of your daily value)
- Copper: 0.443 mg (49% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2261421).