steel-cut oats
Also known as: Irish oats, coarse-cut oats
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Also known as: Irish oats, coarse-cut oats
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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'.
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.
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.
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.
steel-cut oats is a versatile ingredient found in cuisines around the world. With 375 calories per 100g and 12.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 4 recipes featuring steel-cut oats with step-by-step instructions.
Browse recipes →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.
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.
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.
