Steel-cut oats, also called Irish or pinhead oats, are whole oat groats chopped into small pieces rather than flattened. They have a chewy texture and nutty flavor.
Nutritionally, steel-cut oats are rich in carbohydrates and fiber. Per 100 g they provide about 381 kcal, 69.8 g of carbohydrates, 12.5 g of protein, 5.8 g of fat, and 12.0 g of dietary fiber.
Steel-cut oats take longer to cook than rolled oats. Use the serving sizes below to estimate portions when logging.
Plan your portion
How much is in your serving of Steel-Cut Oats?
Nutrition is per 100 g dry edible steel-cut oats, before cooking. Existing cup estimates 40 g and 80 g have not been verified for the exact preparation; use measured dry gram weights.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
381.2 kcal
69.8 g
12.5 g
5.8 g
1/4 cup dry
40 g
152.5 kcal
27.9 g
5 g
2.3 g
1/2 cup dry
80 g
305 kcal
55.8 g
10 g
4.6 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
381.2 kcal
Energy (kJ)
1595.1 kJ
Protein
12.5112 g
Carbohydrates
69.7508 g
Fat
5.8 g
Dietary fiber
11.95 g
Sodium
0.3113 mg
Calcium
51.34 mg
Potassium
375.9 mg
Magnesium
128.6 mg
Iron
3.801 mg
Zinc
2.843 mg
Vitamin B1
0.3338 mg
Vitamin B3
0.9263 mg
Vitamin B6
0.1189 mg
Vitamin B7
22 µg
Vitamin B9 (folate)
29.99 µg
Questions and answers
Steel-Cut Oats nutrition FAQ
How many calories are in steel-cut oats?
Steel-cut oats provide about 381 calories per 100 g. A typical quarter-cup of dry oats (about 40 g) provides roughly 152 calories.
Are steel-cut oats high in fiber?
Yes. Steel-cut oats provide about 12 g of dietary fiber per 100 g.
Are steel-cut oats gluten-free?
Oats are naturally gluten-free, but steel-cut oats may be processed near wheat, so check the label if you have celiac disease.
