Vital wheat gluten
USDA SR Legacy · 54.1 g
33.8 g more than your starting foodCompare these foodsOats & grains · Nutrition facts
Flour, Oat, Whole Grain
386 calories and 13.2 g of protein per 100 g. Reported fiber: 10.5 g.
Know what you’re comparing.
Flour, oat, whole grain
- Source category
- Cereal Grains and Pasta
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 2261421
- Publication date
- Apr 2022
On a 100 g basis, this record has more protein than 74% of 488 other complete oats & grains profiles.
Compare with another foodThe source matters
USDA Foundation values draw on analyzed food samples. The composition of a particular item can vary with variety, growing conditions, and preparation.
Read about this datasetYour portion, your numbers
386calories
in 100 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 13.2 g | — |
| Carbohydrate | 69.9 g | 25% |
| Fat | 6.3 g | 8% |
| Fiber | 10.5 g | 38% |
| Total sugars | — | — |
| Sodium | 4 mg | 0% |
| Saturated fat | — | — |
| Potassium | 373 mg | 8% |
| Calcium | 43 mg | 3% |
| Iron | 4 mg | 22% |
| Magnesium | 125 mg | 30% |
| Vitamin C | — | — |
| Vitamin D | — | — |
Estimated energy from macros
Protein 14%Carbs 72%Fat 15%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
Explore oats & grainsWhat else fits your plate?
Same broad food category
This food: 6.8 g protein in 51.8 g. Choices below have more on this basis.
Oat bran, cooked
USDA SR Legacy · 500 g
9.2 g more than your starting foodCompare these foodsWheat bran, crude
USDA SR Legacy · 92.6 g
7.6 g more than your starting foodCompare these foodsOat bran, raw
USDA SR Legacy · 81.3 g
7.2 g more than your starting foodCompare these foodsWheat germ, crude
USDA SR Legacy · 55.6 g
6 g more than your starting foodCompare these foodsSpaghetti, protein-fortified, dry, enriched (n x 6.25)
USDA SR Legacy · 53.5 g
4.8 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| WaterPer 100 g | 8.86 g | 6.38 g | 10.02 g | 8 |
| NitrogenPer 100 g | 2.11 g | 1.62 g | 2.41 g | 8 |
| ProteinPer 100 g | 13.17 g | 10.13 g | 15.06 g | — |
| Total lipid (fat)Per 100 g | 6.31 g | 2.59 g | 7.51 g | 8 |
| AshPer 100 g | 1.75 g | 1.54 g | 2.05 g | 8 |
| Fiber, total dietaryPer 100 g | 10.5 g | 8.75 g | 18.6 g | 8 |
| Total dietary fiber (AOAC 2011.25)Per 100 g | 12.87 g | 9.19 g | 21.95 g | 8 |
| High Molecular Weight Dietary Fiber (HMWDF)Per 100 g | 11.63 g | 8.27 g | 19.45 g | 8 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 31 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 8.859 g | 1051 |
| Energy (Atwater General Factors) | 389.125 kcal | 2047 |
| Energy (Atwater Specific Factors) | 386.429 kcal | 2048 |
| Nitrogen | 2.107 g | 1002 |
| Protein | 13.169 g | 1003 |
| Total lipid (fat) | 6.309 g | 1004 |
| Ash | 1.746 g | 1007 |
| Carbohydrate, by difference | 69.917 g | 1005 |
| Fiber, total dietary | 10.5 g | 1079 |
| Total dietary fiber (AOAC 2011.25) | 12.87 g | 2033 |
| High Molecular Weight Dietary Fiber (HMWDF) | 11.63 g | 2038 |
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.24 g | 2065 |
| Beta-glucan | 4.2 g | 2058 |
| Starch | 53.39 g | 1009 |
| Calcium, Ca | 42.81 mg | 1087 |
| Iron, Fe | 3.997 mg | 1089 |
| Magnesium, Mg | 125.3 mg | 1090 |
| Phosphorus, P | 371.8 mg | 1091 |
| Potassium, K | 373.1 mg | 1092 |
| Sodium, Na | 3.619 mg | 1093 |
| Zinc, Zn | 2.754 mg | 1095 |
| Copper, Cu | 0.443 mg | 1098 |
| Manganese, Mn | 3.257 mg | 1101 |
| Selenium, Se | 38.2 µg | 1103 |
| Molybdenum, Mo | 125.4 µg | 1102 |
| Thiamin | 0.39 mg | 1165 |
| Riboflavin | 0.161 mg | 1166 |
| Niacin | 1.945 mg | 1167 |
| Vitamin B-6 | 0.148 mg | 1175 |
| Biotin | 20.15 µg | 1176 |
| Folate, total | 34.69 µg | 1177 |
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