Steel Cut Oats Nutrition Facts

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


There are 606 calories in Steel Cut Oats.


Nutrition Facts
Steel Cut Oats
Serving Size:


cup (160 grams)

Amount Per Serving
Calories from Fat 94
Calories 606

% Daily Value*

Total Fat 10 grams

Saturated Fat 1.8 grams

Polyunsaturated Fat 3.7 grams
Monounsaturated Fat 3.2 grams

Cholesterol 0 milligrams

Sodium 9.6 milligrams

Potassium 579 milligrams

Total Carbohydrates 108 grams

Dietary Fiber 16 grams

Sugars 1.6 grams
Protein 21 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Breads / Cereals / Grains > Oats / Porridges

How long would it take to burn off 610 KCal?
Walking (3mph) 163 minutes
Running (6mph) 58 minutes
Bicycling (10mph) 84 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Steel Cut Oats: A Nutritious and Satisfying Breakfast Choice
When it comes to choosing a healthy and nutritious breakfast, steel-cut oats are gaining popularity among health-conscious individuals. These oats, also known as steel-cut oats or coarse oatmeal, offer a unique texture and a number of nutritional benefits. In this expert article, we will explore the features, benefits, and drawbacks of steel cut oats to help you understand why they are an excellent addition to your morning routine.


Steel cut oats are whole oats that have been cut into smaller, pinhead-sized pieces. Unlike rolled or instant oats, which undergo additional processing, steel-cut oats retain their natural texture and shape. They have a firm and chewy consistency, making them a delicious choice for those who prefer a heartier breakfast option.


1. **Rich in Fiber:** Steel Cut Oats are an excellent source of fiber. One cup serving provides approximately 16 grams of fiber, which is approximately 64% of the recommended daily value. Fiber plays an important role in supporting digestive health, promoting satiety, and regulating blood sugar levels.

  1. Slow digestion and sustained energy: Due to its intact and coarse texture, steel-cut oats take longer to digest than processed oats. This slow digestion results in a gradual release of carbohydrates into the bloodstream, providing sustained energy levels and preventing blood sugar spikes. This makes steel-cut oats an ideal choice for individuals looking to manage their blood sugar levels or maintain steady energy throughout the day.
  2. Nutrient-rich profile: Steel-cut oats are packed with essential nutrients. They are a good source of vitamins, including B vitamins, magnesium and iron. They also contain antioxidants, which help protect the body from oxidative stress and promote overall well-being.
  3. Weight management: The high fiber content of steel-cut oats can help with weight management. The fiber helps promote satiety, which keeps you feeling full longer and reduces the likelihood of overeating. Incorporating steel-cut oats into your breakfast routine can support healthy weight management goals.


1. **Longer cooking time:** One of the drawbacks of steel cut oats is their longer cooking time compared to rolled or instant oats. Steel cut oats typically take about 20-30 minutes to cook properly. If you’re short on time in the morning, this can be a limitation. However, you can get around this by making a batch in advance and reheating it throughout the week.

  1. Texture preference: While some people enjoy the chewy and hearty texture of steel-cut oats, others may find it less appealing compared to the smoother texture of rolled or instant oats. Texture preference is subjective, and it’s important to choose the type of oats that suits your personal taste.

The bottom line:
Steel-cut oats provide a nutritious and satisfying breakfast option. With their high fiber content, slow digestion and sustained energy release, they provide numerous health benefits. In addition, steel-cut oats are a nutrient-dense food and can support weight management goals. However, their longer cooking time and distinctive texture may not be for everyone. Consider your personal preferences and time constraints when deciding whether to incorporate steel-cut oats into your breakfast routine.
Remember, a nutritious breakfast sets the tone for the rest of the day, and steel-cut oats can be an excellent choice to start your morning off right.

Questions and Answers

How do steel cut oats differ from rolled oats and instant oats?
Steel cut oats are whole oat groats that have been chopped into smaller, pinhead-sized pieces. They have a firm and chewy texture. In contrast, rolled oats are steamed and flattened, resulting in a smoother texture. Instant oats are pre-cooked and then dried, making them the quickest to prepare but with a softer texture.
Are steel cut oats better for blood sugar control compared to other oat varieties?
Yes, steel cut oats have a lower glycemic index compared to rolled oats and instant oats. This means they have a slower impact on blood sugar levels and can be a better choice for individuals looking to manage their blood sugar.
Can I prepare steel cut oats in advance to save time in the morning?
Absolutely! You can prepare a batch of steel cut oats in advance and store them in the refrigerator. When you’re ready to enjoy them, simply reheat a portion in the microwave or on the stovetop, adding a splash of milk or water to achieve the desired consistency.
Are steel-cut oats suitable for people on a gluten-free diet?
Yes, steel-cut oats are naturally gluten-free. However, cross-contamination can occur during processing and packaging. If you have celiac disease or a gluten sensitivity, it’s important to look for certified gluten-free steel cut oats to ensure they are free of any trace of gluten..
Can I customize my steel-cut oats with toppings and flavors?
Absolutely! Steel cut oats are a versatile base for creating a variety of delicious and nutritious breakfast options. Feel free to add your favorite toppings such as fresh fruit, nuts, seeds, or a drizzle of honey or maple syrup to enhance the flavor and nutritional profile of your oats. .
Remember to experiment and find combinations that suit your taste preferences and dietary needs.