Cereals, Grains and Pasta
Grains, oat flour, whole grain
Per 100 g of the edible portion · CNF 2026
393kcal per 100 g
14.8 gProtein
7.8 gFat
65.8 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 393 kcal1,644 kJ | — |
| Protein | 14.8 g | — |
| Fat | 7.8 g | 10% |
| of which saturated | 1.6 g | 8% |
| Monounsaturated fat | 3 g | — |
| Polyunsaturated fat | 2.9 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 65.8 g | — |
| of which sugars | 1.2 g | 1% |
| Fibre | 9.2 g | 33% |
| Sodium | 16 mg | 1% |
| Water | 9.9 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 362 mg | 11% |
| Calcium | 55 mg | 4% |
| Magnesium | 138 mg | 33% |
| Phosphorus | 410 mg | 33% |
| Iron | 6.4 mg | 36% |
| Zinc | 3.6 mg | 33% |
| Copper | 0.39 mg | 43% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.67 mg | 56% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Niacin (B3) | 1.3 mg | 8% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate | 21 µg | 5% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 152 foods in “Cereals, Grains and Pasta”
Energy393 kcal · median 341 kcal
Protein14.8 g · median 8.4 g
Fibre9.2 g · median 3 g
Sugars1.2 g · median 0.63 g
Saturated fat1.6 g · median 0.28 g
Salt0.04 g · median 0.01 g
95% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Thiamin (B1)0.67 mg · 56%
- Copper0.39 mg · 43%
- Iron6.4 mg · 36%
- Zinc3.6 mg · 33%
- Fibre9.2 g · 33%
Other foods in the group
More from “Cereals, Grains and Pasta”
- Grains, oats, dry389 kcal
- Pasta, egg noodles, enriched, dry385 kcal
- Pasta, egg noodles, unenriched, dry385 kcal
- Grains, millet, flour382 kcal
- Grains, oat flour, partially debranned404 kcal
- Grains, wheat germ, toasted, plain382 kcal
- Pasta, egg noodles, spinach, enriched, dry382 kcal
- Grains, cornstarch381 kcal
- Grains, wheat flour, white, tortilla mix405 kcal
- Grains, quinoa, flour380 kcal
- Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry380 kcal
- Grains, millet, dry378 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.