Steel-Cut Oats
Per serving: 1/4 cup dry steel-cut oats (40g)
About Steel-Cut Oats
A 1/4-cup dry serving of steel-cut oats provides approximately 150 calories, 5 grams of protein, 27 grams of carbohydrate, 2.5 grams of fat, and 4 grams of fiber. The serving contains about 23 grams of net carbohydrate.
Steel-cut oats are oat groats chopped into small pieces rather than rolled flat. Their nutrition is similar to other minimally processed oats, but their chewy texture and slower cooking can produce a somewhat lower glycemic response than instant oats.
At-a-Glance Stats
Macronutrient Breakdown
150 kcal
Total calories per 1/4 cup dry steel-cut oats (40g)
Protein
Builds & repairs muscle tissue
10% of typical daily value
Carbohydrates
Primary fuel source for energy
27% of typical daily value
Total Fat
Supports hormones & nutrient uptake
5% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
13% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Contains beta-glucan soluble fiber that supports healthy LDL cholesterol levels.
- 2
Its coarse texture and minimal processing can produce a slower glucose response than more finely processed oat products.
- 3
Provides manganese, magnesium, phosphorus, iron, and zinc for normal metabolic functions.
- 4
Offers a filling combination of complex carbohydrate, fiber, and plant protein.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Batch-cook steel-cut oats and refrigerate portions for quick breakfasts. People with celiac disease should choose oats specifically labeled certified gluten-free because cross-contact with wheat or barley can occur.
Diet Compatibility
Frequently Asked Questions
How many calories are in Steel-Cut Oats?›
Steel-Cut Oats contains 150 calories per 1/4 cup dry steel-cut oats (40g). This includes 5g protein (20 kcal), 27g carbohydrates (108 kcal), and 2.5g fat (22.5 kcal).
How much protein does Steel-Cut Oats have?›
Steel-Cut Oats provides 5g of protein per 1/4 cup dry steel-cut oats (40g).
Is Steel-Cut Oats good for weight loss?›
Offers a filling combination of complex carbohydrate, fiber, and plant protein. With 150 calories per serving, it can fit well within a calorie-controlled diet.