Steel-cut Oat
Nutrition (per 100 g)
- Calories
- 379
- Protein (g)
- 12.5
- Fat (g)
- 6.5
- Carbs (g)
- 67.7
- Fiber (g)
- 10.1
- Sodium (mg)
- 2
Values for dry, uncooked steel-cut oats. Rich in beta-glucan soluble fiber; actual sodium may vary by brand and fortification.
Storage
- Room temp: up to 365 days
- Refrigerated: up to 730 days
- Frozen: up to 1095 days
Steel-cut oats are whole oat groats that have been chopped into a few pieces with steel blades rather than rolled or ground. This minimal processing preserves their hearty, chewy texture and nutty, toasty flavor, while offering a slower-cooking but more toothsome alternative to rolled or instant oats.
They excel in warm breakfast porridges, but their firm structure also shines in savory applications like pilafs, risotto-style dishes, and grain salads. Steel-cut oats typically cook in 20–30 minutes on the stovetop (faster with soaking or pressure cooking) and provide substantial beta-glucan fiber for a satisfying, sustained energy profile.
Common Pairings
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Substitutions
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Recipes with Steel-cut Oat
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