OpenNutrition

AboutDownload
Whole Oat Groats

Whole Oat Groats

EverydayDry

Whole oat groats are the minimally processed, intact kernels of oats, representing the most unrefined form of this nutrient-dense grain. They retain the entire bran, germ, and endosperm, providing a robust source of soluble fiber (particularly beta-glucan) and plant-based protein. With a chewy texture and nutty flavor, groats require extended cooking or pre-soaking compared to rolled or steel-cut oats, but offer superior nutrient retention. While naturally gluten-free, they may carry cross-contamination risks unless certified.

Macro Impact

A 1/4 cup serving contains 170 calories, 6g protein, 27g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 170 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1/4 cup (45 g)
Amount per serving
Calories170
% Daily Value*
Total Fat3g
4%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat0.7g
Cholesterol0mg
0%
Sodium0.9mg
0%
Total Carbohydrate27g
10%
Dietary Fiber4g
16%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium24mg
2%
Iron2mg
11%
Potassium167mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
27 / 275 g
10%
Fiber
4 / 28 g
16%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
2 / 23 g
8%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
2 / 19 g
9%
Omega 9
1 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
16%
Leucine
0 / 3 g
14%
Lysine
0 / 2 g
12%
Methionine
0 / 1 g
9%
Phenylalanine
0 / 2 g
16%
Threonine
0 / 1 g
18%
Tryptophan
0 / 0 g
17%
Valine
0 / 2 g
16%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
16%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
3%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
14 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
24 / 1k mg
2%
Copper
0 / 1 mg
20%
Iron
2 / 13 mg
15%
Magnesium
53 / 370 mg
14%
Manganese
2 / 2 mg
86%
Phosphorous
158 / 700 mg
23%
Potassium
167 / 3k mg
6%
Selenium
13 / 55 mcg
23%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
14%
Chromium
0 / 30 mcg
0%
Molybdenum
8 / 45 mcg
17%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
14 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Grains, oats. Canadian Nutrient File. Food ID 4421.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC