Steel-cut oats

Breakfast

Item Rating: 81/100

1 serving (40 grams) contains 150 calories, 5.0 grams of protein, 2.5 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		600
% Daily Value*
Total Fat		10 g	12%
	Saturated Fat	2 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		108 g	39%
	Dietary Fiber	16 g	57%
	Sugars	0 g
protein		20 g	40%
Vitamin D		0 mcg	0%
Calcium		80 mg	6%
Iron		6 mg	33%
Potassium		600 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 90 cal (15.0%)

Protein: 80 cal (13.3%)

Carbs: 432 cal (71.8%)

About Steel-cut oats

Steel-cut oats, often referred to as pinhead oats, are whole oat groats that have been chopped into pieces instead of rolled or ground, giving them a coarse texture. Originating primarily from Scotland and Ireland, these oats are an integral part of traditional cuisines in these regions. Steel-cut oats are minimally processed, retaining more of their natural fiber and nutrients compared to rolled or instant oats. They are an excellent source of complex carbohydrates, dietary fiber, and plant-based protein. A ¼ cup (dry) serving provides approximately 150 calories, 4g of fiber, 5g of protein, and essential minerals like iron, magnesium, and zinc. The slow digestion of steel-cut oats contributes to sustained energy release, making them a popular and wholesome choice for breakfast.

Health Benefits

• Promotes heart health due to high beta-glucan content, a soluble fiber that helps lower LDL cholesterol.
• Supports digestive health with 4g of dietary fiber per serving, aiding regular bowel movements.
• Provides sustained energy from complex carbohydrates that gradually release glucose into the bloodstream.
• Rich in magnesium, which supports nerve, muscle, and bone health.
• Contains iron, helping boost red blood cell production and combat fatigue.

Dietary Considerations

Allergens: Contains gluten (if contaminated)

Suitable for: Vegetarian, vegan, low-fat

Not suitable for: Gluten-free (unless certified gluten-free), low-carb (due to carbohydrate content)

Selection and Storage

Store steel-cut oats in an airtight container in a cool, dry place to prevent moisture or pest contamination. For longer shelf life, refrigerate or freeze in a sealed container.

Common Questions About Steel-cut oats Nutrition

Are steel-cut oats high in protein and calories?

Steel-cut oats provide approximately 5-7 grams of protein per 1/4 cup (uncooked), along with around 150 calories. They are also a good source of complex carbohydrates, dietary fiber, and important micronutrients such as iron, magnesium, and B vitamins.

Can I eat steel-cut oats on a keto or low-carb diet?

Steel-cut oats are not suitable for a strict keto diet as they are relatively high in carbs, with about 27 grams of carbohydrates per 1/4 cup (uncooked). However, they can be consumed in moderate portions on a low-carb diet if total daily carb intake is carefully managed.

What are the key health benefits and concerns of eating steel-cut oats?

Steel-cut oats are rich in soluble fiber, which supports heart health by helping to lower cholesterol levels. They also promote stable blood sugar levels. However, individuals with celiac disease or gluten sensitivity should ensure they purchase certified gluten-free oats to avoid cross-contamination.

What is the recommended serving size for steel-cut oats?

A standard serving size is 1/4 cup (about 40 grams) of uncooked steel-cut oats, which yields roughly 1 cup of cooked oats. This portion provides a balanced amount of complex carbohydrates, protein, and fiber to support satiety and energy levels.

How do steel-cut oats compare to rolled oats in nutrition and preparation?

Steel-cut oats are less processed than rolled oats, retaining more of their natural texture and slightly higher fiber content. They take longer to cook (20-30 minutes), whereas rolled oats cook in about 5-10 minutes. Both options are equally nutritious, but steel-cut oats may have a lower glycemic index, making them better for blood sugar control.

Data Sources & Scientific References