Steel-Cut Oats (Irish Oats)
Staple Grains & Cereals · 10 specs
Direct Answer
Steel-cut oats are whole oat groats chopped into two or three pinhead-sized pieces without steaming or rolling. Per 100g raw, they deliver 379 kcal, 67.7g carbohydrates (10.1g fiber), 15.8g protein, and 6.5g fat with a low glycemic index of 52.
Source: USDA FoodData Central (FDC ID: 171686) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 379 kcal |
| Carbohydrates | 67.7 g |
| Dietary Fiber | 10.1 g |
| Net Carbohydrates | 57.6 g |
| Protein | 15.8 g |
| Total Fat | 6.52 g |
| Glycemic Index (GI) | 52 (Low) |
| Water Content | 8.8 g |
| Gluten Status | Naturally Gluten-Free |
| Standard Water-to-Rice Ratio | 3.0 : 1.0 (Liquid to Oats) |
Intact Groat Structure & Digestibility
Because steel-cut oats retain their compact physical structure rather than being flattened, digestive enzymes penetrate more slowly, yielding a lower glycemic impact and chewier cooked texture requiring 25–30 minutes of simmering.
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