Steel 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 (120g)

Calories		450
% Daily Value*
Total Fat		7.5 g	9%
	Saturated Fat	1.5 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		81 g	29%
	Dietary Fiber	12 g	42%
	Sugars	0 g
protein		15 g	30%
Vitamin D		0 mcg	0%
Calcium		60 mg	4%
Iron		4.5 mg	25%
Potassium		450 mg	9%

* 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: 67 cal (15.0%)

Protein: 60 cal (13.3%)

Carbs: 324 cal (71.8%)

About Steel oats

Steel-cut oats, often referred to simply as steel oats, are whole oat groats that have been chopped into smaller pieces. Originating from traditional Irish cuisine, they are less processed than rolled or instant oats, retaining their dense texture and nutty flavor. Steel oats are an excellent source of complex carbohydrates, dietary fiber, and plant-based protein. They provide essential micronutrients, including iron, magnesium, and B vitamins like thiamine (B1). With their low glycemic index, steel oats make a nutrient-dense breakfast option that promotes sustained energy.

Health Benefits

• Steel oats are high in soluble fiber, specifically beta-glucan, which can help lower LDL cholesterol and support heart health.
• Rich in iron (10% of the daily value per ¼ cup dry serving), steel oats contribute to oxygen transport in the blood and energy production.
• The magnesium content supports muscle function and aids in maintaining healthy blood pressure levels.

Dietary Considerations

Allergens: Contains gluten (if not certified gluten-free)

Suitable for: Vegetarian diets, vegan diets

Not suitable for: Gluten-free diets (unless certified), celiac disease

Selection and Storage

Store steel oats in an airtight container in a cool, dry place to prevent moisture or contamination. They can be cooked in water or milk and stored in the refrigerator for up to 5 days after preparation.

Common Questions About Steel oats Nutrition

Are steel-cut oats high in protein?

Steel-cut oats contain a moderate amount of protein. A 1/4-cup dry serving provides around 5 grams of protein, making it a good choice for those looking to boost their daily intake in combination with other protein-rich foods.

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

Steel-cut oats are not suitable for a keto diet because they are relatively high in carbohydrates. A 1/4-cup dry serving has about 27 grams of carbohydrates, which can exceed daily carb limits on a strict keto plan.

What are the health benefits of steel-cut oats?

Steel-cut oats are rich in dietary fiber (about 4 grams per 1/4-cup dry serving), which supports digestive health and helps regulate blood sugar levels. They are also a good source of B vitamins, iron, and magnesium, contributing to energy production and overall health.

How much steel-cut oats should I eat per serving?

A standard serving size for steel-cut oats is 1/4 cup dry (about 40 grams), which expands to roughly 1/2 to 3/4 cup when cooked. This portion provides around 150 calories, making it a satisfying and balanced option for breakfast or a snack.

How do steel-cut oats compare to rolled oats?

Steel-cut oats are less processed than rolled oats, retaining more of their natural texture and taking longer to cook. They have a slightly nuttier flavor and lower glycemic index, which can make them a better choice for steady blood sugar control compared to rolled oats.

Data Sources & Scientific References