Nutritional Facts: Quick (Microwave) and Nutritious Steel Cut Oatmeal

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1/2 cup (78g)
steel cut oats
2 cups (474g)
water
Total 1 serving
Alanine (g) 0.7 n/a 1 0
Alcohol (g) 0.0 0.0 0 0
Arginine (g) 0.9 n/a 1 0
Ash (g) 1.3 0.5 2 1
Aspartic acid (g) 1.1 n/a 1 1
Caffeine n/a 0.0 0 0
Calcium (mg) 42.1 14.2 56 28
Calories 303.4 0.0 303 152
Calories (kj) 1,269.8 0.0 1,270 635
Carbohydrates (g) 51.7 0.0 52 26
Cholesterol (mg) 0.0 0.0 0 0
Copper (mg) 0.5 0.0 1 0
Cystine (g) 0.3 n/a 0 0
Dietary Fiber (g) 8.3 0.0 8 4
Folate (mcg) 43.7 0.0 44 22
Folate, DFE (mcg) 43.7 0.0 44 22
Folate, food (mcg) 43.7 0.0 44 22
Folic acid (mcg) 0.0 0.0 0 0
Glutamic acid (g) 2.9 n/a 3 1
Glycine (g) 0.7 n/a 1 0
Histidine (g) 0.3 n/a 0 0
Iron (mg) 3.7 0.0 4 2
Isoleucine (g) 0.5 n/a 1 0
Leucine (g) 1.0 n/a 1 1
Lysine (g) 0.5 n/a 1 0
Magnesium (mg) 138.1 4.7 143 71
Manganese (mg) 3.8 0.0 4 2
Methionine (g) 0.2 n/a 0 0
Monounsaturated Fat (g) 1.7 0.0 2 1
Niacin (mg) 0.7 0.0 1 0
Pantothenic acid (mg) 1.1 0.0 1 1
Phenylalanine (g) 0.7 n/a 1 0
Phosphorus (mg) 407.9 0.0 408 204
Polyunsaturated Fat (g) 2.0 0.0 2 1
Potassium (mg) 334.6 4.7 339 170
Proline (g) 0.7 n/a 1 0
Protein (g) 13.2 0.0 13 7
Retinol (mcg) 0.0 0.0 0 0
Riboflavin (mg) 0.1 0.0 0 0
Saturated Fat (g) 0.9 0.0 1 0
Selenium n/a 0.0 0 0
Serine (g) 0.6 n/a 1 0
Sodium (mg) 1.6 14.2 16 8
Sugar n/a 0.0 0 0
Theobromine n/a 0.0 0 0
Thiamin (mg) 0.6 0.0 1 0
Threonine (g) 0.4 n/a 0 0
Tocopherol, alpha n/a 0.0 0 0
Total Fat (g) 5.4 0.0 5 3
Tryptophan (g) 0.2 n/a 0 0
Tyrosine (g) 0.4 n/a 0 0
Valine (g) 0.7 n/a 1 0
Vitamin A, IU (IU) 0.0 0.0 0 0
Vitamin A, RAE (mcg) 0.0 0.0 0 0
Vitamin B-12 (mcg) 0.0 0.0 0 0
Vitamin B-6 (mg) 0.1 0.0 0 0
Vitamin C (mg) 0.0 0.0 0 0
Vitamin D (IU) 0.0 0.0 0 0
Water (g) 6.4 473.5 480 240
Zinc (mg) 3.1 0.0 3 2

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