Steel Cut Oats Nutritional Information

Steel-cut oats are made from the inner portion of the oat kernel, which is cut into two or three pieces. They are less processed than rolled oats, which are steamed, rolled, re-steamed and toasted. As a less processed whole-grain, steel cut oats retain more natural nutrients. Steel-cut oats make a healthy breakfast alternative.

Serving Size and Calories

A food item's nutrition facts label can help you determine the nutrition information for food products. The amount of calories in a food item indicates the amount of energy it supplies. A 1/4-cup serving of dry steel cut oats contains 150 calories.

Fat

A healthy diet contains 20 to 35 percent of its calories from fat, and less than 10 percent of its calories from saturated fat. Eating too much saturated fat can increase your blood cholesterol levels and risk of heart disease. A 1/4-cup serving of dry steel cut oats contains 2 g of total fat, 0 g of saturated fat, 1 g of monounsaturated fat and 1 g of polyunsaturated fat. Including foods with monounsaturated and polyunsaturated fats in your diet can help lower your blood cholesterol.

Carbohydrates

Carbohydrates should provide most of your calories. A healthy diet contains 45 to 65 percent of its calories from carbohydrates. Carbohydrates are your body's primary source of energy. A 1/4-cup serving of dry steel cut oats contains 26 g of carbohydrates, 4 g of fiber, 2 g of soluble fiber and 2 g of insoluble fiber. Fiber in foods is a type of indigestible carbohydrate. There are two types of fiber: soluble and insoluble. Foods high in soluble fiber help to lower blood cholesterol levels. Foods high in insoluble fiber help to move food through your digestive tract and bulk up your stool. Healthy women should try to eat 21 to 25 g of total fiber a day, and healthy men should try to eat 30 to 38 g of total fiber a day.

Protein

A 1/4-cup serving of dry steel cut oats contains 4 g of protein. The type of protein in steel cut oats does not contain all of the essential amino acids, making it an incomplete source of protein. But if you eat a balanced diet that includes other whole grains and vegetables, you will be able to meet all of your amino acid needs. Most Americans get more than enough protein in their diets, according to the Centers for Disease Control and Prevention.

Iron and Calcium

A 1/4-cup serving of dry steel cut oats meets 6 percent of your daily iron needs and 2 percent of your daily calcium needs. Iron makes up part of the protein that transports oxygen in your body. Inadequate intakes of iron can lead to iron deficiency anemia. Calcium is important for bone strength and health.