How many calories are in Steel cut oats?

100 g of Steel cut oats has 400 kcal. Serving, 1 pouch, per package, 35 g (35 g): about 140 kcal.

Is Steel cut oats high in protein?

Steel cut oats contains 11.4 g of protein per 100 g (23% of the 50 g Daily Value), or 4 g in serving, 1 pouch, per package, 35 g (35 g). About 11% of its calories come from protein. Compared with other grains and pasta, that is above the median (median 9.3 g).

How many carbs are in Steel cut oats?

Steel cut oats has 74.3 g of total carbohydrates per 100 g, including 8.6 g of fiber and 28.6 g of sugars.

How much fat is in Steel cut oats?

Steel cut oats contains 7.1 g of fat per 100 g, of which 1.4 g is saturated (7% of the Daily Value).

What vitamins and minerals does Steel cut oats contain?

Per 100 g, the most notable amounts relative to the Daily Value are magnesium (27% DV), phosphorus (23% DV) and iron (17% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Steel cut oats?

100 g contains 486 mg of sodium, 21% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated April 22, 2020. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Steel cut oats

Packaged product Grains and Pasta Betteroats

Steel cut oats contains 400 kcal per 100 g. A serving, 1 pouch, per package, 35 g (35 g) provides about 140 kcal.

Roughly 73% of its calories come from carbohydrates, with 16% from fat and 11% from protein (estimated with general energy factors).

That is close to the median for grains and pasta on FoodFactly (377 kcal per 100 g).

100 g provides 27% of the Daily Value for magnesium, 23% of the Daily Value for phosphorus and 17% of the Daily Value for iron.

The values are label data submitted by the manufacturer to USDA FoodData Central.

400kcal per 100 g

11.4 gprotein

74.3 gcarbohydrates

7.1 gfat

140kcal in serving, 1 pouch, per package, 35 g (35 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	400 kcal
Total fat L	7.1 g	9%
Saturated fat L	1.4 g	7%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	486 mg	21%
Total carbohydrates L	74.3 g	27%
Dietary fiber L	8.6 g	31%
Total sugars L	28.6 g
Protein L	11.4 g	23%
Vitamin A L	0 µg	0%
Vitamin C L	0 mg	0%
Calcium L	57 mg	4%
Iron L	3.1 mg	17%
Magnesium L	114 mg	27%
Phosphorus L	286 mg	23%
Potassium L	357 mg	8%

% 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 11%
Carbohydrates 73%
Fat 16%

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

Protein11.4 gabove the median for grains and pasta (median 9.3 g)
Fiber8.6 gabove the median for grains and pasta (median 6.7 g)
Sugars28.6 gin the top quarter of grains and pasta (median 13 g)
Fat7.1 gabove the median for grains and pasta (median 5 g)
Saturated fat1.4 gabove the median for grains and pasta (median 0.53 g)
Sodium486 mgin the top quarter of grains and pasta (median 225 mg)
Protein per 100 kcal2.9 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat L	1.4 g
Polyunsaturated fat L	2.9 g

Other components (3)

Fiber, soluble L	3 g
Fiber, insoluble L	6 g
Vitamin A, IU L	0 IU

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.

Per 100 g	Open Food Facts	USDA Branded
Calories	400 kcal	400 kcal
Protein	11.4 g	11.4 g
Carbohydrates	74.3 g	74.3 g
Fat	7.1 g	7.1 g
Fiber	8.6 g	8.6 g
Sugars	28.6 g	28.6 g
Sodium	486 mg	486 mg

Product details

Brand: Betteroats
Barcode: 0042400199069
Label serving: 1 POUCH, PER PACKAGE (35 g)
Category: Cereals and their products
Nutri-Score: D as computed by Open Food Facts
NOVA group: 4 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Steel cut oats, sugar, dried apple pieces, flaxseed, natural flavor, salt, citric acid.

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

Ingredient guides: Oats Sugar Apple Salt

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

Source of the nutrition information

USDA FoodData Central: Branded Foods, record 1861974. License: CC0 1.0 (U.S. public domain). Source record dated May 30, 2018. Imported November 6, 2026.
Open Food Facts, record 0042400199069. License: ODbL 1.0 (Open Food Facts). Source record dated April 22, 2020. Imported November 6, 2026.

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

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