Steel-cut oats contain the inner portion of the oat kernel, which has been cut, usually into two or three pieces, instead of milled or rolled. Several brands of steel-cut oatmeal are wheat, gluten and dairy-free and provide a healthy breakfast choice for individuals with celiac disease or for those who are gluten intolerant. Since the nutritional values of each brand of steel-cut oatmeal can differ, it's advisable to check the package label for nutrition facts before purchasing a product to make sure it fits your needs.
Groats
An oat consists of an endosperm, the food store of the grain, which contains starch and provides energy. The bran is the outer covering of the grain and is rich in soluble and insoluble fiber. The germ, the most nutritious part of the grain, is abundant in iron and B vitamins. Steel-cut oats, called groats, contain the inner portion of the oat kernel, which has been cut with steel discs. Groats have a golden color, and resemble rice. According to the Harvard School of Public Health, groats are rich in B vitamins, calcium, protein and fiber, and low in salt and unsaturated fat.
Rolled Versus Cut
Rolled oats resemble small flakes. These oats are steamed, rolled and re-steamed, and sometimes toasted to retain the shape. Rolled oats generally cook quicker than steel-cut oats, which require more liquid and cooking time. Rolled oats have a much smoother consistency then steel-cut oats, which have a crunch, nutty texture.
Nutrition Facts
A 1/4-cup serving of Bob's Red Mill Steel Cut Oats is equal to 44 g, has 170 calories, 3 g of total fat, 29 g of total carbohydrates, 5 g of dietary fiber, no sugars and 7 g of protein. McCann's Steel Cut Oatmeal, has 150 calories per 1/4-cup, or 40 g serving, with 2.5 g of total fat, 27 g of total carbohydrates with 3 g of dietary fiber, 1 g of soluble and 2 g of insoluble fiber, no sugars and 4 g of protein.
Calcium and Iron
A 1/4-cup serving of steel-cut oatmeal provides about 2 percent of the daily value of calcium and 8 to 10 percent of iron, depending on the brand. The percent daily values are set by the FDA and based on a 2,000-calorie diet.
References
- Bob's Red Mill: Steel Cut Oats
- McCann's Irish Oatmeal: Steel Cut Oats
- U.S. Department of Agriculture: Inside the Pyramid, What foods are in the grain group?
- Harvard School of Public Health: The Nutrition Source, Health Gains from Whole Grains
- MayoClinic.com: What does Percent Daily Value mean on food labels?
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