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steel-cut oats.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain

ALSO KNOWN AS

Irish oatscoarse-cut oats

Recipes with steel-cut oats + Add to pantry

SERVING

CALORIES

375

PROTEIN

12.5g

CARBS

67g

FAT

7.0g

FIBER

10g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories375kcal—

Protein12.5g25%

Carbohydrates67g24%

Fiber10g36%

Sugar1.0g2%

Total fat7.0g9%

Saturated fat1.2g6%

Trans fat0g—

Cholesterol0mg0%

Water8.0g—

MINERALS

Sodium2.0mg0%

Potassium350mg7%

Calcium52mg4%

Iron4.5mg25%

Magnesium177mg42%

Phosphorus410mg33%

Zinc3.6mg33%

Copper0.40mg44%

Manganese4.5mg196%

Selenium28µg51%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.40mg3%

Vitamin K2.0µg2%

Thiamin (B1)0.70mg58%

Riboflavin (B2)0.10mg8%

Niacin (B3)1.1mg7%

Pantothenic acid (B5)1.1mg22%

Vitamin B60.10mg6%

Folate (B9)30µg8%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup160g

1 tablespoon10g

1 teaspoon3.3g

1 ml0.7g

1 liter666.7g

HEALTH BENEFITS

Why eat it.

✓Rich in soluble fiber, particularly beta-glucan, which helps lower LDL (bad) cholesterol and may reduce the risk of heart disease.
✓Has a low glycemic index, leading to slower digestion and a more gradual rise in blood sugar levels, beneficial for blood sugar control.
✓Promotes satiety and feelings of fullness due to high fiber and protein content, which can aid in weight management.
✓Excellent source of manganese and a good source of phosphorus, magnesium, and iron.

COOKING TIPS

In the kitchen.

1Toast the dry oats in the pot for a minute before adding liquid to enhance their nutty flavor.
2For a faster cooking time, soak the oats in water overnight in the refrigerator.
3Use a ratio of 1 part oats to 3-4 parts liquid (water, milk, or a combination) for a creamy porridge; adjust for desired consistency.
4Cook in a slow cooker overnight for a ready-to-eat breakfast in the morning.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dark, and dry place like a pantry for up to 12 months.
For longer-term storage, place the airtight container in the refrigerator or freezer to prevent the natural oils from becoming rancid.

FAQ

Frequently asked questions.

Are steel-cut oats healthy?

Yes, steel-cut oats are highly nutritious, providing 12.5g of protein and significant soluble fiber per 100g. They contain beta-glucan, which helps lower LDL (bad) cholesterol and supports overall heart health.

How do you cook steel-cut oats?

Combine 1 part oats with 3 to 4 parts water or milk and simmer on low heat for 20 to 30 minutes. Because they are less processed than other oats, they require a longer cooking time to achieve their signature chewy texture.

Are steel-cut oats good for weight loss?

Yes, their high fiber and protein content promote satiety and feelings of fullness, which can help reduce overall calorie intake. Their low glycemic index also provides steady energy, preventing the blood sugar spikes that lead to hunger.

Are steel-cut oats gluten-free?

Oats are naturally gluten-free, but they are frequently processed in facilities that also handle wheat, barley, and rye. If you have celiac disease or a gluten sensitivity, ensure you purchase oats specifically labeled 'certified gluten-free'.

What is the difference between steel-cut oats and rolled oats?

Steel-cut oats are whole oat groats chopped into pieces, while rolled oats are steamed and flattened. Steel-cut oats take longer to cook, have a heartier texture, and generally have a lower glycemic index than rolled oats.

Can diabetics eat steel-cut oats?

Yes, steel-cut oats are an excellent choice for diabetics because they have a low glycemic index. This leads to slower digestion and a more gradual rise in blood sugar levels compared to instant or rolled oats.

Are steel-cut oats keto-friendly?

No, steel-cut oats are not keto-friendly as they contain approximately 67g of carbohydrates per 100g. While they are a healthy complex carbohydrate, they are too high in carbs for a strict ketogenic diet.

Can I make overnight oats with steel-cut oats?

Yes, but they require a longer soaking time than rolled oats—at least 10 to 12 hours. Some people prefer to briefly boil them for one minute before soaking overnight to ensure they reach a pleasant, edible texture.

How should I store steel-cut oats and how long do they last?

Store them in an airtight container in a cool, dry, and dark pantry where they can last for 1 to 2 years. For even longer shelf life and to prevent the natural oils from going rancid, you can store them in the refrigerator or freezer.

What vitamins and minerals are found in steel-cut oats?

Steel-cut oats are an excellent source of manganese and a good source of phosphorus, magnesium, and iron. These minerals are vital for bone health, metabolic function, and maintaining healthy blood oxygen levels.

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