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, also known as coarse or Irish oats, are a minimally processed whole grain made by chopping the oat groat into small, chewy pieces using steel blades. Originating from Ireland and Scotland, they are a staple in traditional breakfasts and now enjoyed globally. Compared to rolled or instant oats, steel cut oats have a denser texture and take longer to cook. Nutritionally, they are rich in complex carbohydrates, dietary fiber, and plant-based protein. A 1/4-cup (dry) serving typically provides about 150 calories, 4 grams of fiber, and 5 grams of protein. They are also a good source of essential minerals like iron, magnesium, and zinc, while offering a low glycemic index that supports steady energy levels.

Health Benefits

• Supports heart health due to soluble fiber (beta-glucan), which can help lower LDL cholesterol.
• Aids in digestive health thanks to high dietary fiber content promoting gut regularity.
• Provides sustained energy release as a low glycemic index carbohydrate, reducing blood sugar spikes.
• Rich in iron (10% Daily Value per 1/4-cup dry), supporting oxygen transport and energy in the body.
• Offers magnesium (8% Daily Value per 1/4-cup dry) for muscle function and nerve health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free (if certified), low-fat, diabetic-friendly

Not suitable for: Gluten-free (if not certified), low-carb

Selection and Storage

Store steel cut oats in an airtight container in a cool, dry place for up to 6 months. Cook with a 1:4 ratio of oats to water or milk, simmering for 20-30 minutes.

Common Questions About Steel cut oats Nutrition

Are steel cut oats high in protein?

Steel cut oats contain around 5 grams of protein per 1/4 cup (dry). While they are not considered a high-protein food compared to options like eggs or chicken, they do provide a moderate amount of plant-based protein along with essential amino acids.

Can I eat steel cut oats on a keto diet?

Steel cut oats are not keto-friendly as they are high in carbohydrates, with about 27 grams of carbs per 1/4 cup (dry). The keto diet typically requires minimal carbs, so steel cut oats are better suited for diets focusing on balanced or higher carbohydrate intake.

What are the health benefits of eating steel cut oats?

Steel cut oats are a rich source of dietary fiber, which supports digestive health and helps regulate blood sugar levels. They also contain essential nutrients like manganese, phosphorus, and magnesium, and may aid in lowering cholesterol levels when consumed regularly.

What is the recommended portion size for steel cut oats?

A standard serving size of steel cut oats is around 1/4 cup (dry), which expands to approximately 1 cup cooked. This portion provides about 150 calories, making it a balanced choice for breakfast or as part of a meal.

How do steel cut oats compare to rolled oats?

Steel cut oats have a slightly lower glycemic index compared to rolled oats, meaning they may cause slower blood sugar spikes. They are also less processed, offering a chewier texture and nutty flavor, but take longer to cook than rolled oats.

Data Sources & Scientific References

1. Whole Grains and Health: A Summary of the Evidence

   American Journal of Clinical Nutrition

   Peer-reviewed article examining health benefits of whole grains, including steel cut oats, focusing on chronic disease reduction and dietary importance of fiber.

   View source →
2. 2020-2025 Dietary Guidelines for Americans: Grains Section

   U.S. Department of Health and Human Services

   Discusses inclusion of whole grains like steel cut oats as part of a balanced diet to promote health and reduce chronic disease risks.

   View source →