steel cut oats nutrition

Steel cut oats nutrition: The magical ingredient in your diet

Oats are the richest and healthiest food we all are aware of. Before checking out steel cut oats nutrition facts, let us first know what actually are these oats.

What are steel cut oats?

Steel-cut oats or coarse oatmeal is the inner kernel without the husk. Also referred to as groats of oats, which are finely chopped into pinhead pieces. These pieces are then further processed to make rolled oat flakes of relatively smaller sizes. The  cutting manner by steel blade gives a coarser texture in comparison to the other processes. They are developed by the use of copper or steel blades into operation.

Bob’s Red Mill oats are trendy and delightful in consumption. Standard cook time of 20-30 minutes for these oats should be kept in mind.

The many nutritional benefits of consuming oats

Steel-cut oats are a very high nutritional value and are excellent source of protein, vitamin, mineral, and fiber. These oats are also high in Vitamin E, B-1, and B-2. The nutritional value of these oats may differ from brand to brand. Some brands may be high in the nutritional value, while others may be low.

The content value of Steel cut oats nutrition served by half a cup is as follows:

Protein 4 grams
Carbs28 grams
Fiber4 grams
Fat 3 grams
B1 vitamin13% of RDI
Iron10% of RDI
Magnesium14% of RDI
Phosphorous17% of RDI
Zinc10%of RDI
Manganese74% of RDI
Copper8% of RDI
Selenium17% of RDI

(RDI- Recommended Dietary Intake)


Like other plants, oat grain too grew from oat seeds and, at the end of growth, converts to a new sibling. There are two portions of the plant embryo and seed germ. Most of the oat bran contains fiber, and it also has a considerable amount of vitamins. We have seen people asking that does oatmeal have proteinSo, yes, as per the recent researches, there is a minimal amount of protein that is 2.4 grams is available in the oats.

Various types of oats

The main difference between different types of oats is their texture, cooking time, and their taste. Steel-cut oats are the most natural form of oats.

The processing cycle of oats and decline of nutritional value is as follows-

  • Groat Oats (Processed)
  • Steel Cut Oats (Processed)
  • Quick Oats (Processed)
  • Instant Oats

The groat oats are obtained just by removing the husk. Groat oats pieces cut by steel blades are called steel cut oats which are further processed to get quick oats. Again, this quick oat is processed into instant oatmeal packets. As more processing cycle takes place more nutritional value is thereby lost.

The detailed information about different types of oats is shared in our section ‘Different Type Of Oats’


steel cut oats nutrition

Oatmeal is a healthy option for a busy morning breakfast, evening snack, and satisfying the untimely hunger outbursts. It is not only filling but also a very versatile snack option. Having oats can help in the prevention of cardiovascular diseases. It helps in lowering bad cholesterol levels without compromising on the good cholesterol. Oats is a staple food for a well functioning heart.

This variety of oats regulate the bowel movement and help you get rid of constipation. Oatmeal also helps in controlling the blood glucose levels. The fiber and carbohydrate concentration slows the process of converting whole food into simple sugar. Oatmeal is known to release cholecystokinin, which fights hunger. In this manner, it helps in controlling weight.

Oatmeal works marvelously for dry and itchy skin symptoms. The starchiness of particularly these oats allows the skin to contain moisture and thus acts as an exfoliating substance. Oatmeal is also instrumental in lowering the risk and threat of catching colon cancer. Oatmeal consumption alters metabolism, increases performance, and overall energy levels.

All Oatmeal’s release a fiber called beta-glucan, which gets to the site of infection and equips it to get rid of the bacteria they find. Consuming oats has also symbolically reduced hypertension in individuals. They are regarded as a portion of comfort food, which relieves stress and aids in sleep.


Plant-based protein and dietary fiber is an example of carbohydrate. The soluble fiber found in these type of oats is vital for health. They offer manifold health benefits by lowering the bad cholesterol levels and monitoring the blood sugar level. Consumption of different types of oatmeal significantly reduce the risk of heart disease. The reference oats are also said to enhance the gastrointestinal functioning and the digestive health of a person. Iron is vital for smooth cognitive functioning and steel-cut oats are a vegetarian source of iron.

This variant of oats are complex carbohydrates, which ensure the maintenance of steady energy levels throughout the day. Having it with a spoon full of peanut butter or a glass of milk will leave you feeling energized. The sweet, chewy, nutty taste of the oats makes it a healthy snack item at all times. The protein-rich breakfast snack facilitates muscle building. It usually is made up of 66% carbohydrate, 11% fiber, 17% protein, and 7% fat.

Since this food take more time to digest, thereby decreases the glycemic load. Nutritionists believe in replacing refined grains such as pasta, bagels, and bread with whole-grain foods. This ensures that weight is properly managed. Steel cut oats nutrition is maintained by chopping groats into tiny pieces and given delicious texture.


Oats were cultivated in Central Europe back in 1000 BC. At present, Vermont has witnessed the greatest per capita consumption of oatmeal. Well-balanced oats are loaded with minerals, vitamins, and antioxidant properties. Half a bowl of dry oats is rich in magnesium, copper, phosphorus, iron, manganese, iron, zinc, vitamin B1, and Vitamin B5. Nutrient-dense food also has anti-inflammatory effects, weight loss properties, and lowers cholesterol. Oats are best suited to form a part of the gluten-free diet. 

How to cook Cut Oats?

Oats make wholesome and high nutritional breakfast meal. You can have these oats in various forms. It can be a good add on to sweet and spicy flavored dishes as well.

Versatile dishes can be made from steel-cut oats and eaten at any time. Although oats are most probably preferred for breakfast it can be a healthy choice for wholesome lunch and dinner also. Fine smaller pieces of quick oats makes it faster and easier to cook relatively it takes time to cook. This variety of oats take long time of approximately 20-30 minutes to cook. For quick and fast meal soak steel-cut oats overnight then the cooking time can be reduced by 10 minutes.

You can try a range of inspired recipes to add variety to your everyday meals.

Oats as a part of a gluten-free diet

Pure oats are free from gluten and people with gluten intolerance can safely consume them. They are weight loss friendly; contain the unique beta-glucan and antioxidants such as avenanthramides. Oats offer a storehouse of nutrients, which is often lacking in a gluten-free diet. Today a large number of people have developed celiac disease where they prefer to skip gluten from their diet. It provides them with a healthy alternative to cereal.

Oats are incredibly nutritious and as they are rich in fiber content it aids in shedding extra kilos. Making oats a part of the daily diet plan will help you enjoy its manifold health benefits in the long run. Having oats during early childhood years can eliminate the risk of developing asthma. Munching of oats helps absorb alcohol content from the blood level and reduces acidity.

Which Oats to chose over the other alternatives?

As already mentioned that steel cut oats nutrition is richest among all available types of oats. These are rich in calcium, protein, potassium, and fiber and low in unsaturated fats and sodium. These oats lead to a smaller spike in the insulin level on consumption.

Why steel-cut oats are chosen among other oats is its ability to eliminate fat and bad cholesterol from the body. They also help in the formation of good bacteria in the digestive path. To heighten the sense of flavor and texture, oats can be complemented with cinnamon, seeds, and fruits. You can eat your favorite dish from these oats, either warm or cold.

The benefits of steel cut oats nutrition significantly outweigh the benefits from the rolled version of oats.

11 thoughts on “Steel Cut Oats Nutrition”

  1. Came across this article and found it very useful information about different varieties of oats. Did not had a clue that Oats are so healthy. Will surely include them in our diet. Thank you auther for so details information!!

  2. Very informative article covering all the nutritional value and facts about the different varieties of Oats.

  3. This is really nice info. I wish I could get this information earlier in lockdown.. Will definitely follow. It would be great if you can write some more articles about healthy nutrition.

  4. Had an idea that Oats are good source of healthy meal but didnt know about steel cut oats. Thank you providing in depth information about these oats!! Will surely try these.


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