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Steel-Cut Oats, Cooked

Steel-Cut Oats, Cooked

EverydayCooked

Steel-cut oats are minimally processed whole oat groats chopped into coarse pieces, resulting in a chewy texture and nutty flavor when cooked. Unlike rolled or instant oats, they retain more of their natural grain structure, providing a slower-digesting carbohydrate source with a lower glycemic index. Cooked steel-cut oats offer high fiber and plant-based protein content, and their hearty consistency makes them ideal for savory or sweet breakfast bowls. While naturally gluten-free, cross-contamination during processing may occur unless certified.

Macro Impact

A 1 cup serving contains 166 calories, 6g protein, 28g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 166 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 cup (234 g)
Amount per serving
Calories166
% Daily Value*
Total Fat4g
5%
Saturated Fat0.7g
4%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat0.7g
Cholesterol0mg
0%
Sodium115mg
5%
Total Carbohydrate28g
10%
Dietary Fiber4g
14%
Total Sugars0.9g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium19mg
1%
Iron4mg
19%
Potassium143mg
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
4 / 28 g
14%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
2 / 23 g
9%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
2 / 19 g
10%
Omega 9
1 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
18%
Leucine
0 / 3 g
15%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
10%
Phenylalanine
0 / 2 g
18%
Threonine
0 / 1 g
20%
Tryptophan
0 / 0 g
37%
Valine
0 / 2 g
17%
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
8%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
7%
Biotin, B7
5 / 30 mcg
16%
Cobalamin, B12
0 / 2 mcg
0%
Folate
33 / 400 mcg
8%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
19 / 1k mg
2%
Copper
0 / 1 mg
26%
Iron
4 / 13 mg
27%
Magnesium
52 / 370 mg
14%
Manganese
1 / 2 mg
68%
Phosphorous
154 / 700 mg
22%
Potassium
143 / 3k mg
5%
Selenium
23 / 55 mcg
43%
Sodium
115 / 2.3k mg
5%
Zinc
2 / 10 mg
20%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
197 g
Caffeine
0 mg
Choline
19 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.

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