Steel cut oatmeal

Breakfast

Item Rating: 80/100

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	4 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 oatmeal

Steel cut oatmeal is a minimally processed whole grain made by cutting oat groats into small pieces with steel blades, giving it a coarser texture compared to rolled oats. Originating from Scotland, it is a staple in many cuisines for its hearty and nutty flavor. A serving of steel cut oatmeal (1/4 cup dry) contains approximately 150 calories, 5 grams of protein, 4 grams of fiber, and is a good source of B vitamins, iron, and magnesium. It is low in fat, contains no added sugar, and provides long-lasting energy due to its slow digestion. Its high fiber content contributes to a wealth of potential health benefits.

Health Benefits

• Supports heart health with its beta-glucan content, a soluble fiber that helps reduce LDL cholesterol levels.
• Promotes digestive health due to its high fiber content, aiding in regular bowel movements and gut microbiota balance.
• Provides sustained energy with complex carbohydrates that ensure gradual glucose release, beneficial for blood sugar management.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free (certified oats only), low-fat

Not suitable for: Low-carb, keto

Selection and Storage

Store steel cut oatmeal in an airtight container in a cool, dry place to maintain freshness. Cooked oatmeal can be refrigerated for 3-5 days or frozen for up to 3 months.

Common Questions About Steel cut oatmeal Nutrition

Is steel cut oatmeal high in protein?

Steel cut oatmeal contains a moderate amount of protein, with about 5 grams per 1/4 cup dry serving (approximately 150 calories). While it is not considered a high-protein food, pairing it with nuts, seeds, or a dollop of Greek yogurt can boost its overall protein content.

Can I eat steel cut oatmeal on a keto diet?

Steel cut oatmeal is not typically keto-friendly because it is high in carbohydrates, with about 27 grams of carbs per 1/4 cup dry serving. For keto dieters, oatmeal may exceed daily carb limits, so it is best avoided unless planning a higher-carb day.

What are the health benefits of steel cut oatmeal?

Steel cut oatmeal is a great source of soluble fiber, promoting heart health and improving digestion. It also provides sustained energy due to its low glycemic index and contains essential nutrients like iron, magnesium, and B vitamins. Its fiber content may also support weight management by increasing satiety.

What is the recommended serving size for steel cut oatmeal?

A standard serving size for steel cut oatmeal is 1/4 cup dry (about 40 grams), which yields around 150 calories once cooked. For balanced meals, consider adding healthy fats or proteins, like almond butter or eggs, and incorporating fresh fruit for natural sweetness.

How does steel cut oatmeal compare to rolled oats?

Steel cut oatmeal is less processed than rolled oats, resulting in a chewier texture and slightly lower glycemic index. This means steel cut oats digest more slowly, providing longer-lasting energy. Nutritionally, they are very similar, with both offering around 150 calories, 5 grams of protein, and 4 grams of fiber per serving.

Data Sources & Scientific References