Iron in Oats, whole grain, steel cut

3.8 mg

48% of the RDA for adult men (8 mg) , 21% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Manganese > 98% Phosphorus > 95% Magnesium > 94% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Carbohydrate 69.8 g
> 88%
Protein 12.5 g
> 57%
Fats
Total Fat 5.8 g
> 52%
Vitamins
Biotin (B7) 22.0 µg
> 86%
Thiamine (B1) 0.3 mg
> 83%
Minerals
Manganese 3.4 mg
> 98%
Phosphorus 417.3 mg
> 95%
Magnesium 128.6 mg
> 94%
Copper 0.4 mg
> 91%
Potassium 375.9 mg
> 82%
Selenium 29.0 µg
> 81%
Zinc 2.8 mg
> 73%
Calcium 51.3 mg
> 70%
Molybdenum 163.5 µg
> 70%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Grains rankings
Iron in foods Oats, whole grain, steel cut Per 100g · USDA FoodData Central