Steel Cut Oatmeal Nutrition Facts

Calories, fat, protein, and carbohydrate values for Steel Cut Oatmeal.


There are 166 calories in Steel Cut Oatmeal.


Nutrition Facts
Steel Cut Oatmeal
Serving Size:


cup (234 grams)

Amount Per Serving
Calories from Fat 32
Calories 166

% Daily Value*

Total Fat 3.6 grams

Saturated Fat 0.7 grams

Trans Fat 0 grams
Polyunsaturated Fat 1.3 grams
Monounsaturated Fat 1 grams

Cholesterol 0 milligrams

Sodium 9.4 milligrams

Potassium 164 milligrams

Total Carbohydrates 28 grams

Dietary Fiber 4 grams

Sugars 0.6 grams
Protein 5.9 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Grain-Based Products (Perishable)

How long would it take to burn off 170 KCal?
Walking (3mph) 45 minutes
Running (6mph) 16 minutes
Bicycling (10mph) 23 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Steel Cut Oatmeal: A Nutritious and Delicious Breakfast Choice
When it comes to starting your day off right with a healthy and satisfying breakfast, steel-cut oatmeal is an excellent choice. With its unique texture, rich flavor, and numerous health benefits, steel-cut oatmeal has gained popularity among health-conscious individuals. In this expert article, we will delve into the features, benefits, and drawbacks of steel-cut oatmeal to help you understand why it deserves a place in your morning routine.

Features of Steel Cut Oatmeal

Steel cut oatmeal, also known as Irish oatmeal, has unique characteristics that set it apart from other types of oatmeal. Unlike rolled or instant oats, steel cut oatmeal is made by cutting whole oatmeal into smaller pieces with a steel blade. This minimal processing helps preserve the natural goodness of the oats, resulting in a hearty and chewy texture that many people find appealing.

Benefits of Steel Cut Oats

  1. Nutritional Value: Steel-cut oatmeal is a nutrient-dense food that provides a number of essential vitamins, minerals, and macronutrients. It is a good source of protein, fiber and complex carbohydrates, making it a filling and satisfying breakfast option.
  2. Blood Sugar Control: Due to its higher fiber content and lower glycemic index compared to rolled or instant oats, steel-cut oats have a minimal impact on blood sugar levels. This makes it an ideal choice for individuals looking to manage their blood sugar levels or maintain a steady energy level throughout the day.
  3. Heart Health: The soluble fiber found in steel-cut oatmeal, known as beta-glucan, has been linked to several heart health benefits. Regular consumption of oatmeal may help lower cholesterol levels, reduce the risk of cardiovascular disease and promote overall heart health.
  4. Weight management: Incorporating steel-cut oatmeal into your diet can support weight management goals. The high fiber content promotes satiety, which can help prevent overeating and contribute to weight loss or weight maintenance.
  5. Digestive health: The soluble fiber in steel-cut oatmeal acts as a prebiotic, promoting the growth of beneficial gut bacteria and supporting a healthy digestive system. It may also help regulate bowel movements and relieve constipation.

Disadvantages of steel-cut oatmeal

While steel cut oatmeal offers numerous benefits, it’s important to consider a few potential drawbacks:

  1. Longer cooking time: Compared to rolled or instant oats, steel-cut oats require a longer cooking time. It typically takes about 15 to 30 minutes to prepare, which may not be suitable for those with busy mornings or limited time.
  2. Texture preference: The chewy and hearty texture of steel-cut oats may not appeal to everyone. Some individuals may prefer the smoother and softer texture of rolled or instant oats.
  3. Availability and cost: Steel cut oatmeal may be less readily available in some grocery stores than other types of oatmeal. It also tends to be slightly more expensive due to the additional processing steps involved.

Bottom line

Steel-cut oatmeal is a nutritious and delicious breakfast choice that offers a number of health benefits. Its minimal processing helps it retain its natural goodness, providing essential nutrients and promoting heart health, weight management and digestive well-being. While it may take longer to cook and has a chewier texture, these drawbacks are outweighed by its nutritional value and overall appeal. Consider adding steel-cut oats to your breakfast routine and enjoy a hearty and nutritious start to your day.

Questions and Answers

How is steel cut oatmeal different from rolled or instant oats?
The primary difference lies in the processing methods. Steel cut oatmeal is made by cutting the whole oat groats into smaller pieces, resulting in a chewy texture. Rolled oats are steamed and then rolled flat, while instant oats are pre-cooked and then dried, resulting in a finer texture that cooks more quickly.
Is steel cut oatmeal a good choice for individuals with diabetes or those watching their blood sugar levels?
Yes, steel cut oatmeal is considered a favorable choice for individuals with diabetes or those aiming to manage their blood sugar levels. Its higher fiber content and lower glycemic index help regulate blood sugar levels and provide a steady release of energy throughout the day.
How long does it take to cook steel cut oatmeal?
Steel cut oatmeal typically takes around 15 to 30 minutes to cook. The exact cooking time may vary based on personal preference for texture and desired level of tenderness.
Can I prepare steel cut oatmeal in advance for quick breakfasts during the week?
Yes, you can make a batch of steel-cut oatmeal ahead of time and store it in the refrigerator for a quick and convenient breakfast. It will keep for several days. Simply reheat the desired portion in the microwave or on the stovetop, adding a splash of milk or water to adjust the consistency as needed..
Are steel-cut oats suitable for people with gluten intolerance or celiac disease?
While oats themselves are naturally gluten-free, cross-contamination can occur during processing. If you have gluten intolerance or celiac disease, it is important to choose certified gluten-free steel-cut oats to ensure that they have been produced in a gluten-free environment.