Steel Oats Nutrition Facts

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


There are 606 calories in Steel Oats.


Nutrition Facts
Steel 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

When it comes to hearty and nutritious breakfast options, steel oats have gained popularity in recent years. These unprocessed whole grains offer a number of health and wellness benefits. In this article, we will explore the features, benefits, and potential drawbacks of steel oats to help you understand why they are a great addition to your diet.

Features of steel oats

Steel oats, also known as steel-cut oats or Irish oatmeal, are made from whole oatmeal that has been cut into small pieces using large steel blades. This minimal processing gives steel oats their distinctive chewy texture and nutty flavor. Unlike rolled or quick oats, which are flattened and steamed, steel oats retain more of their natural structure and require a longer cooking time.

Benefits of Steel Oats

1. Nutritional powerhouse: Steel Oats are packed with essential nutrients to support your overall health. They are an excellent source of complex carbohydrates that provide a sustained release of energy throughout the day. Steel Oats are also rich in fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
2. High protein content: Protein is an essential macronutrient that plays a critical role in building and repairing tissue, supporting immune function, and maintaining healthy hair, skin, and nails. Steel Oats are a surprisingly good source of plant protein, making them an ideal choice for vegans and vegetarians.
3. Heart healthy: Including steel oats in your diet can have a positive effect on heart health. They are naturally low in saturated fat and cholesterol and are known to help lower LDL (bad) cholesterol levels. The high fiber content of steel oats also contributes to heart health by promoting a healthy lipid profile.
4. Slow digestion and blood sugar regulation: Due to its minimally processed nature and high fiber content, steel oats have a lower glycemic index than oatmeal. This means that they are digested more slowly, resulting in a gradual release of glucose into the bloodstream. This slower digestion helps regulate blood sugar levels and can be beneficial for people with diabetes or those trying to manage their weight.

Disadvantages of steel oats

1. Longer cooking time: A potential drawback of steel oats is their longer cooking time compared to rolled or quick oats. While this may not be an issue for those who have time to prepare a leisurely breakfast, it can be inconvenient for those with busy schedules. However, there are ways to mitigate this, such as making a larger batch and storing it in the refrigerator for quick reheating throughout the week.
2. Texture and taste: Steel cut oats have a coarser texture and chewier consistency compared to other types of oats. While this may be a desirable characteristic for some, others may find it less appealing. If you prefer a smoother and softer texture, you may choose rolled or quick oats instead.

Bottom Line

Despite a few minor drawbacks, steel oats are a highly nutritious and healthy breakfast option. Their minimal processing ensures that they retain maximum nutritional value, making them a great source of energy and essential nutrients. Incorporating steel oats into your diet can support heart health, aid digestion, regulate blood sugar levels, and provide a satisfying and nutritious start to your day. So why not give steel oats a try and experience their many benefits for yourself?

Questions and Answers

Are steel oats and oatmeal the same thing?

Steel oats, also known as steel cut oats, are a type of oatmeal. However, they differ from oatmeal in their texture and processing. Steel-cut oats are made by chopping whole oats into small pieces, while rolled oats are flattened and steamed. Steel oats have a chewier texture and nuttier flavor compared to other types of oatmeal.

Are steel oats healthier than oatmeal?

Metric to metric, steel oats and rolled oats have similar nutritional values. However, steel oats have an advantage in fiber content and density. They contain more fiber, which helps with digestion and keeps you feeling fuller for longer. So if you’re looking for the most nutritional value per serving, steel oats are a great choice.

Can steel oats be eaten without cooking?

Yes, steel oats can be eaten without cooking, but they will have a different texture than cooked oats. Uncooked steel oats are much chewier. If you prefer a softer texture, cooking steel oats is recommended. However, if you enjoy the chewiness, you can soak them overnight or add them to recipes like overnight oats or energy bars.

Are steel oats hard to digest?

Steel Oats take longer to digest than oatmeal because of their thicker texture. The body’s digestive enzymes have a harder time reaching the starch in steel oats. However, the slower digestion rate can actually be beneficial as it helps regulate blood sugar levels and provides a sustained release of energy.

Can steel oats help with weight management?

Steel oats can be a helpful part of a weight management plan. They are high in fiber, which promotes satiety and helps control hunger. The slow digestion of steel oats also contributes to a gradual release of glucose into the bloodstream, preventing spikes in blood sugar levels that can lead to overeating. Including steel oats in a balanced diet can support healthy weight management goals.