Steel rolled oats

Breakfast

Item Rating: 80/100

1 serving (40 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		300
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	8 g	28%
	Sugars	2 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		3 mg	16%
Potassium		300 mg	6%

* 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: 54 cal (17.4%)

Protein: 40 cal (12.9%)

Carbs: 216 cal (69.7%)

About Steel rolled oats

Steel-cut oats, also known as Irish or Scottish oats, are whole oat groats cut into small pieces using a steel blade, resulting in a coarse texture. Originating from traditional Irish and Scottish cuisines, they have gained global popularity as a wholesome breakfast choice. Steel-cut oats are minimally processed, retaining much of their whole grain composition. They are an excellent source of complex carbohydrates, dietary fiber, and plant-based protein. A 1/4-cup (40g) serving provides approximately 150 calories, 4g of fiber, and 5g of protein. These oats are also rich in essential minerals like iron, magnesium, and zinc, while being low in fat and naturally free of added sugars.

Health Benefits

• Supports heart health due to their high beta-glucan soluble fiber content, which can help reduce cholesterol levels.
• Promotes digestive health as a good source of dietary fiber, aiding in regular bowel movements and gut health.
• Stabilizes blood sugar levels because the complex carbohydrates and fiber slow down glucose absorption.

Dietary Considerations

Allergens: Contains gluten (if cross-contaminated in processing or for individuals with celiac disease)

Suitable for: Vegan, vegetarian, whole-food diet, low-fat diet

Not suitable for: Gluten-free (unless certified gluten-free), keto diet, low-carb diet

Selection and Storage

Store steel-cut oats in an airtight container in a cool, dry place to prevent moisture absorption. For cooked oats, refrigerate in a sealed container for up to 5 days.

Common Questions About Steel rolled oats Nutrition

What are the key nutritional contents of steel-cut oats?

Steel-cut oats are nutrient-dense and contain approximately 170 calories, 5 grams of protein, 31 grams of carbohydrates, and 4 grams of fiber per 1/4 cup (40 grams), uncooked. They are also rich in vitamins like B1 (thiamine) and minerals such as iron, magnesium, and zinc.

Are steel-cut oats suitable for a keto or low-carb diet?

Steel-cut oats are not suitable for keto or strict low-carb diets as they contain 31 grams of carbohydrates per 1/4 cup (uncooked). However, they can be included in moderate-carb or balanced diets due to their high-fiber content and low glycemic index.

What are the health benefits of steel-cut oats?

Steel-cut oats are known for their ability to improve digestion due to their high fiber content, support heart health by helping lower cholesterol levels, and provide sustained energy due to their slow digestion. They also offer antioxidants that may reduce inflammation and support overall health.

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

A recommended serving size is 1/4 cup of uncooked steel-cut oats, which cooks into about 3/4 to 1 cup depending on how much water is used. For a balanced meal, pair them with healthy fats, proteins, or fresh fruit.

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

Steel-cut oats and rolled oats are nutritionally similar but differ in texture and preparation time. Steel-cut oats are less processed, offering a chewy texture and typically take 20–30 minutes to cook. Rolled oats cook faster in about 5–10 minutes and have a softer texture, but both provide similar calorie, protein, and fiber contents.

Data Sources & Scientific References