How many calories are in Steel Cut Oats?

100 g of Steel Cut Oats has 360 kcal.

Is Steel Cut Oats high in protein?

Steel Cut Oats contains 13.3 g of protein per 100 g (27% of the 50 g Daily Value). About 14% of its calories come from protein. Compared with other grains and pasta, that is above the median (median 12.5 g).

How many carbs are in Steel Cut Oats?

Steel Cut Oats has 67.8 g of total carbohydrates per 100 g, including 9.3 g of fiber and 1 g of sugars.

How much fat is in Steel Cut Oats?

Steel Cut Oats contains 7.2 g of fat per 100 g, of which 1.3 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 manganese (214% DV), Thiamin (B1) (83% DV), copper (70% DV), phosphorus (37% DV) and zinc (36% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Steel Cut Oats?

100 g contains 3 mg of sodium, 0.1% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated March 17, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Steel Cut Oats

Packaged product Grains and Pasta Quaker Oats

Steel Cut Oats contains 360 kcal per 100 g.

Roughly 70% of its calories come from carbohydrates, with 17% 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 214% of the Daily Value for manganese, 83% of the Daily Value for Thiamin (B1) and 70% of the Daily Value for copper.

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

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

360kcal per 100 g

13.3 gprotein

67.8 gcarbohydrates

7.2 gfat

Nutrition facts

Amount

The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	360 kcal
Total fat L	7.2 g	9%
Saturated fat L	1.3 g	7%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	3 mg	0.1%
Total carbohydrates L	67.8 g	25%
Dietary fiber L	9.3 g	33%
Total sugars L	1 g
Added sugars L	0 g	0%
Protein L	13.3 g	27%
Vitamin C L	0 mg	0%
Vitamin E L	1.1 mg	7%
Thiamin (B1) L	1 mg	83%
Vitamin B6 L	0.12 mg	7%
Calcium L	52 mg	4%
Iron L	3.8 mg	21%
Magnesium L	136 mg	32%
Phosphorus L	460 mg	37%
Potassium L	384 mg	8%
Zinc L	4 mg	36%
Copper L	0.63 mg	70%
Manganese L	4.9 mg	214%
Chloride L	70 mg	3%

% 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 70%
Fat 17%

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 gabove the median for grains and pasta (median 12.5 g)
Fiber9.3 gbelow the median for grains and pasta (median 10 g)
Sugars1 gbelow the median for grains and pasta (median 1.2 g)
Fat7.2 gabove the median for grains and pasta (median 7 g)
Saturated fat1.3 gabove the median for grains and pasta (median 1.3 g)
Sodium3 mgbelow the median for grains and pasta (median 4 mg)
Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
Water8.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat L	2.6 g
Polyunsaturated fat L	2.1 g

Sugars and starch (1)

Starch L	52.6 g

Other components (3)

Water L	8.2 g
Alcohol L	0 g
Fiber, soluble L	4 g

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	375 kcal	360 kcal
Protein	16.9 g	13.3 g
Carbohydrates	55.7 g	67.8 g
Fat	6.9 g	7.2 g
Fiber	10.6 g	9.3 g
Sugars	1.2 g	1 g
Sodium	2 mg	3 mg

Product details

Brand: Quaker Oats
Barcode: 0030000320631
Quantity: 30oz
Label serving: 1 serving (0.25 cup)
Category: Oat
NOVA group: 1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Steel cut oats.

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
Mathavre Frebaco Kvarn	360	13 g	59 g	6.6 g
High Protein Oats Filter Kappi Yoga Bar	360	26 g	52.5 g	7.3 g
Avena instant granos selectos con un toque de miel Quaker	360	11.7 g	64 g	6.3 g
Harina de avena sabor mantequilla de cacahuete con edulcorante Max protein	360	13 g	60 g	6 g
bio zabkorpa Naturgold	360	15 g	55 g	6.6 g
Jenan Oats Jenan	360	11 g	60 g	8 g
Porridge Honey Vanilla Migros	360	12 g	60 g	6 g
Harraways Oats Harraways	360	14 g	54.3 g	6.8 g

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

Source of the nutrition information

USDA FoodData Central: Branded Foods, record 1457820. License: CC0 1.0 (U.S. public domain). Source record dated May 7, 2018. Imported November 6, 2026.
Open Food Facts, record 0030000320631. License: ODbL 1.0 (Open Food Facts). Source record dated March 17, 2026. Imported November 7, 2026.

Last updated: November 7, 2026. Data quality score: 95/100 (how it is calculated).

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