The Nutritional Value Of 1 Cup Of Steel Cut Oatmeal

If you're looking for an alternative to your usual breakfast, try steel cut oatmeal. This whole-grain food is rich in carbohydrates, which provide your body with energy, making oatmeal well-suited to your first meal of the day. Steel cut oatmeal has a slightly different consistency than rolled oats as well as a different nutritional profile. Steel cut oatmeal is rich in nutrients such as fiber and iron.

Calories

A cup of steel cut oatmeal provides 300 calories, comprising 15 percent of the daily recommended intake of 2,000 calories. A cup of steel cut oatmeal is higher in calories than many other breakfast foods, such as eggs; a three-egg scramble contains just 210 calories. If you wanted to burn the calories in a cup of steel cut oatmeal, you could do so by jogging for 31 minutes or rollerblading for 20.

Carbohydrates

The primary source of calories in steel cut oatmeal is carbohydrates. A cup of steel cut oatmeal contains 52 g of carbohydrates. Carbohydrates are your body's energy source, so the National Academies suggests eating at least 130 g per day. Of the carbohydrates in a cup of steel cut oatmeal, 8 g come from dietary fiber, which promotes satiety, aids in keeping your blood sugar levels stable and promotes regular bowel movements. The suggested intake for adult men is 38 g daily; for adult women it's 25 g daily.

Protein

Steel cut oatmeal contains a moderate amount of protein, with 12 g in each cup. That amount is equal to what two eggs would provide, although a cup of steel cut oatmeal contains more than twice the calories in two eggs. Protein is vital for building and repairing your body's cells and tissues.

Fat

Steel cut oatmeal is relatively low in fat, with 6 g in each cup. This fat is unsaturated -- healthier than saturated and trans fats, which increase your cholesterol levels. Unsaturated fats are typically found in grains and nuts, while saturated fats are in animal products, and trans fats are in processed foods. According to the American Heart Association, fat should comprise 25 to 35 percent of your total calorie intake for optimal health.

Vitamins and Minerals

Steel cut oatmeal is not a rich source of vitamins and minerals. Each cup contains 20 percent of the daily suggested intake of iron and 4 percent of the daily suggested intake of vitamin C.