Calories in steel-cut oats
A typical serving of steel-cut oats provides about 150 calories. Here are the full macros and nutrition facts.
Per serving · 1/4 cup (40 g - dry)
Calories
150kcal
Protein
5g
Carbs
27g
Fat
2.5g
Per 100 g
| Calories | 375 kcal |
| Protein | 12.5 g |
| Carbs | 67.5 g |
| Fat | 6.3 g |
| Saturated fat | 1.1 g |
| Fiber | 10 g |
| Sugars | 1.2 g |
| Sodium | 2 mg |
Data based on Open Food Facts and public nutrition databases.
Whole oat groats cut into small pieces rather than being flattened. They have a much firmer and chewier texture.
Nutritional benefits
- Lower glycemic index than rolled oats
- Keeps you full for longer
- Minimal processing of the grain
How to prepare it
- 1.Cook with water or milk for 20-30 minutes
- 2.Can be prepared in a slow cooker
- 3.Soak overnight to reduce cooking time
Lighter alternatives
Rolled oats
Much faster cooking time
Brown rice
Similar chewy texture for savory dishes
Pearl barley
Similar dense consistency
Healthy tip
Cook a large batch and freeze in portions for quick breakfasts during the week.
Frequently asked questions
Why do they take so long to cook?
Because the grain is whole and water takes longer to penetrate the dense structure.
Are they better than quick oats?
Nutritionally they are similar, but they digest slower, which is better for blood sugar.
Can they be eaten raw?
Not recommended due to their hardness; they must be cooked or soaked for a long time.
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