OpenNutrition

AboutDownload
Steel-Cut Oats

Steel-Cut Oats

EverydayDry

Steel-cut oats are minimally processed whole oat groats cut into coarse pieces, retaining more fiber and protein than rolled or instant varieties. Their dense, chewy texture and nutty flavor develop through longer cooking times, making them ideal for hearty breakfasts. With a lower glycemic index than refined oats, they provide sustained energy release and are naturally gluten-free (though cross-contamination risks may apply).

Macro Impact

A 1/4 cup serving contains 152 calories, 5g protein, 28g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 152 calories?
Walking3.5 mph, moderate pace
35 min
YogaModerate effort, gentle pace
26 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1/4 cup (40 g)
Amount per serving
Calories152
% Daily Value*
Total Fat2g
3%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.9g
Cholesterol0mg
0%
Sodium0.1mg
0%
Total Carbohydrate28g
10%
Dietary Fiber5g
17%
Total Sugars0.3g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium21mg
2%
Iron2mg
8%
Potassium150mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
28 / 275 g
10%
Fiber
5 / 28 g
17%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
23 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
4%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
3%
Omega 6
1 / 19 g
5%
Omega 9
1 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
13%
Leucine
0 / 3 g
11%
Lysine
0 / 2 g
9%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
11%
Tryptophan
0 / 0 g
25%
Valine
0 / 2 g
11%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
12%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
9 / 30 mcg
29%
Cobalamin, B12
0 / 2 mcg
0%
Folate
12 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
21 / 1k mg
2%
Copper
0 / 1 mg
18%
Iron
2 / 13 mg
12%
Magnesium
52 / 370 mg
14%
Manganese
1 / 2 mg
67%
Phosphorous
167 / 700 mg
24%
Potassium
150 / 3k mg
5%
Selenium
12 / 55 mcg
21%
Sodium
0 / 2.3k mg
0%
Zinc
1 / 10 mg
12%
Chromium
0 / 30 mcg
0%
Molybdenum
66 / 45 mcg
146%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
16 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Oats, whole grain, steel cut. USDA Foundational Foods. FDC ID 2346397.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC