How many calories are in Regular Steel Cut Oats?

100 g of Regular Steel Cut Oats has 378 kcal. Serving, 1 sachet, 45 g (45 g): about 170 kcal.

Is Regular Steel Cut Oats high in protein?

Regular Steel Cut Oats contains 13.3 g of protein per 100 g (27% of the 50 g Daily Value), or 6 g in serving, 1 sachet, 45 g (45 g). About 14% of its calories come from protein. Compared with other grains and pasta, that is among the highest quarter (median 12.5 g).

How many carbs are in Regular Steel Cut Oats?

Regular Steel Cut Oats has 68.9 g of total carbohydrates per 100 g, including 11.1 g of fiber and 2.2 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.

How much fat is in Regular Steel Cut Oats?

Regular Steel Cut Oats contains 6.7 g of fat per 100 g, of which 1.1 g is saturated (6% of the Daily Value).

What vitamins and minerals does Regular Steel Cut Oats contain?

Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (167% DV), iron (74% DV), Vitamin B6 (33% DV) and calcium (17% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Regular Steel Cut Oats?

100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From Open Food Facts, record dated April 22, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Regular Steel Cut Oats

Packaged product Grains and Pasta Blue Menu

Regular Steel Cut Oats contains 378 kcal per 100 g. A serving, 1 sachet, 45 g (45 g) provides about 170 kcal.

Roughly 71% of its calories come from carbohydrates, with 15% from fat and 14% from protein (estimated with general energy factors).

That is close to the median for grains and pasta on FoodFactly (373 kcal per 100 g).

100 g provides 167% of the Daily Value for Thiamin (B1), 74% of the Daily Value for iron and 33% of the Daily Value for Vitamin B6.

The values are as declared on the product label and entered by Open Food Facts contributors.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

378kcal per 100 g

13.3 gprotein

68.9 gcarbohydrates

6.7 gfat

170kcal in serving, 1 sachet, 45 g (45 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	378 kcal
Total fat L	6.7 g	9%
Saturated fat L	1.1 g	6%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	0 mg	0%
Total carbohydrates L	68.9 g	25%
Dietary fiber L	11.1 g	40%
Total sugars L	2.2 g
Added sugars L	0 g	0%
Protein L	13.3 g	27%
Vitamin A L	0 µg	0%
Vitamin C L	0 mg	0%
Vitamin E L	0 mg	0%
Vitamin K L	0 µg	0%
Thiamin (B1) L	2 mg	167%
Vitamin B6 L	0.56 mg	33%
Choline L	0 mg	0%
Calcium L	222 mg	17%
Iron L	13.3 mg	74%
Magnesium L	0 mg	0%
Phosphorus L	0 mg	0%
Potassium L	389 mg	8%
Zinc L	0 mg	0%
Copper L	0 mg	0%
Manganese L	0 mg	0%
Selenium L	0 µg	0%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 14%
Carbohydrates 71%
Fat 15%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein13.3 gin the top quarter of grains and pasta (median 12.5 g)
Fiber11.1 gin the top quarter of grains and pasta (median 10 g)
Sugars2.2 gabove the median for grains and pasta (median 1.2 g)
Fat6.7 gbelow the median for grains and pasta (median 7 g)
Saturated fat1.1 gbelow the median for grains and pasta (median 1.3 g)
Sodium0 mgin the lowest quarter of grains and pasta (median 4 mg)
Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Sugars and starch (1)

Starch L	0 g

Other components (1)

Caffeine L	0 mg

Product details

Brand: Blue Menu
Barcode: 0060383114657
Label serving: 1 sachet (45 g)
Category: Oat
Nutri-Score: A as computed by Open Food Facts
NOVA group: 1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Whole grain steel cut oats, Oat bran, Calcium carbonate, Vitamins and minerals [ferric orthophosphate (iron), niacinamide, thiamine mononitrate, calcium pantothenate, pyridoxine hydrochloride (vitamin B6), folic acid]

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Oats

Similar products

Food	Calories	Protein	Carbs	Fat
Rolled Oats Trader Joe's	378	13.3 g	68.9 g	6.7 g
ancient grains Uncle Tobys	378	12.7 g	56.8 g	8.8 g
Flocons d'avoine Holle	378	13.2 g	65.8 g	6.9 g
Flocons d avoine javana	378	13.5 g	59.4 g	7.6 g
Flocons d’avoine Javana	378	13.5 g	59.4 g	7.6 g
Quaker Oats Steel Cut Quick 3-Minute Oats Quaker	378	13.3 g	68.9 g	6.7 g
Oats Kellogg's	378	11.5 g	67.8 g	9 g
Oats Kellogs	378	11.5 g	67.8 g	9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

Open Food Facts, record 0060383114657. License: ODbL 1.0 (Open Food Facts). Source record dated April 22, 2026. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.