Grains & Legumes
Oats, steel-cut raw Nutrition Facts
Steel-cut oats are whole oat groats chopped into pieces with a steel blade, preserving their dense texture and nutty flavor. They're the least processed form of oats, offering maximum nutritional benefits.
Nutrition Facts
Per 100g serving
Calories379
% Daily Value*
Total Fat
6.5g10%
Saturated Fat
1.1g6%
Trans Fat
0.0g
Polyunsaturated Fat
2.4g
Monounsaturated Fat
2.1g
Cholesterol
-0%
Sodium
6mg0%
Total Carbohydrate
67.7g23%
Dietary Fiber
10.1g36%
Total Sugars
0.8g
Protein
13.2g26%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.7mg5%
Vitamin K
2.0mcg2%
Vitamin B6
0.1mg6%
Vitamin B12
-0%
Folate
32mcg8%
Calcium
52mg4%
Iron
4.3mg24%
Potassium
362mg8%
Magnesium
138mg33%
Zinc
3.2mg29%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Provides slower digestion and longer-lasting energy
- ✓Maximizes beta-glucan fiber for cholesterol reduction
- ✓Lower glycemic index than other oat forms
- ✓Retains maximum nutrients from minimal processing
Best For
Hearty breakfast porridgeSavory grain dishesMeal prep for the week
Storage
Store in an airtight container in a cool, dry pantry for up to 2 years. Refrigeration can extend freshness.
Serving Sizes
100g379 cal
1/4 cup152 cal
1/3 cup201 cal
Frequently Asked Questions
Are steel-cut oats healthier than rolled oats?
Both are nutritious, but steel-cut oats have a lower glycemic index and slightly more fiber, though the difference is minimal.
How long do steel-cut oats take to cook?
Steel-cut oats typically require 20-30 minutes of simmering, longer than rolled oats due to their dense structure.
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