Whole Oat Groats
Whole oat groats are a rich source of natural dietary fiber, promoting healthy digestion and sustained energy levels. They provide a substantial amount of protein with a moderate fat content low in saturated fats. Packed with key minerals like iron, magnesium, and phosphorus, they contribute valuable nutrients essential for overall well-being. Naturally low in sugars and sodium, this grain offers a wholesome and balanced nutritional profile.
Macro Impact
A Serving (45 g) of Whole Oat Groats contains 170 calories, 5.5 g of protein, 27.2 g of carbohydrates, and 2.8 g of fat.
Calorie Burn
How long would it take to burn off 170 calories?
- Walking3.5 mph, moderate pace30 min
- YogaModerate effort, gentle pace43 min
- SwimmingFreestyle, moderate effort22 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace22 min
- Running5 mph (12 min/mile)16 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (45 g)
Carbohydrates
- Carbohydrates27.2 / 313 g(9%)
- Dietary Fiber4.4 / 38 g(11%)
- Soluble Fiber1.1 g
- Insoluble Fiber3.2 g
- Total Sugars0.36 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat2.8 / 83 g(3%)
- Saturated Fat0.32 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.72 g
- Polyunsaturated Fat1.8 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.05 g
- Omega-61.8 g
- Omega-90.72 g
- Oleic Acid0.72 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.09 g
- Caprylic Acid0 g
- Linoleic Acid1.8 g
- Myristic Acid0.05 g
- Palmitic Acid0.18 g
- Linolenic Acid0.05 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein5.5 / 56 g(10%)
Amino Acids
- Lysine0.29 g
- Serine0.25 g
- Valine0.32 g
- Alanine0.36 g
- Cystine0.05 g
- Cysteine0.05 g
- Proline0.36 g
- Taurine0 mg
- Arginine0.4 g
- Histidine0.14 g
- Threonine0.22 g
- Isoleucine0.25 g
- Methionine0.11 g
- Tryptophan0.05 g
- Glutamic Acid0.9 g
- Aspartic Acid0.5 g
- Phenylalanine0.32 g
- Glycine0.32 g
- Leucine0.43 g
- Tyrosine0.18 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.23 / 15 mg(2%)
- Vitamin K0.9 / 120 ug(1%)
- Vitamin B60.05 / 1.3 mg(3%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.18 / 1.2 mg(15%)
- Riboflavin (B2)0.05 / 1.3 mg(3%)
- Niacin (B3)0.5 / 16 mg(3%)
- Folate14.4 / 400 ug(4%)
- Pantothenic Acid (B5)0.54 / 5 mg(11%)
- Biotin2.3 / 30 ug(8%)
- Choline13.5 / 550 mg(2%)
Minerals
- Calcium24.3 / 1,000 mg(2%)
- Iron1.9 / 8 mg(24%)
- Magnesium52.7 / 420 mg(13%)
- Phosphorus157.5 / 700 mg(23%)
- Potassium166.5 / 3,400 mg(5%)
- Sodium0.9 / 2,300 mg(0%)
- Zinc1.4 / 11 mg(12%)
- Copper0.18 / 0.9 mg(20%)
- Manganese1.8 / 2.3 mg(76%)
- Selenium12.6 / 55 ug(23%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum7.7 / 45 ug(17%)
- Chloride0 / 2,300 mg(0%)
Other
- Water4.5 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
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