Steel Cut Oats vs Brown Rice: Nutrition & Calories Compare



Steel cut oats - calories, kcal, weight, nutrition
Steel cut oats - calories, kcal, weight, nutrition

Steel cut oats vs Brown rice
Nutrition Facts

Steel Cut Oats
Serving size:
  change
standard serving size (40g)cup (160g)half cup (80g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Brown Rice
Serving size:
  change
handful (35g)tablespoon (15g)glass (195g)cup (180g)half cup (90g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Steel Cut Oats vs Brown Rice 100g Compare


per 100gSteel cut oatsBrown rice
Calories375 370
Carbohydrates67.5 g78.68 g
Fat6.25 g2.75 g
Dietary fiber10 g3.5 g
Protein12.5 g7.6 g
Iron4.25 mg1.16 mg
Potassium350 mg219 mg

Discover the Wonders of Steel Cut Oats and Brown Rice

When it comes to whole grains, steel cut oats and brown rice hold prestigious positions in the pantheon of healthy foods. Both are celebrated for their nutritional benefits and versatility in the kitchen. But beyond their health credentials, these grains have fascinating backstories and unique attributes that make them staples in diets around the world.

A Tale of Two Grains

Steel cut oats, also known as Irish oats, are whole oat groats that have been chopped into pieces. This process retains more fiber and nutrients, making them a hearty and nutritious option for breakfast. They have a slightly nutty flavor and a chewy texture, which distinguishes them from rolled or instant oats. Steel cut oats have a long history, with oats being a staple grain in Scotland due to its hardy nature, thriving in the harsh, wet climate.

Brown rice, on the other hand, is the whole rice grain with just the inedible outer hull removed. It's richer in nutrients compared to its white rice counterpart, which has the bran and germ removed. Brown rice has a mild, nutty flavor and is chewier than white rice. It's a versatile grain that's used in everything from sushi to stir-fries, showcasing its global appeal.

Nutritional Highlights

Comparing the nutritional profiles of these grains reveals some interesting differences. Steel cut oats boast a calorie count of 375 per 100 grams, slightly higher than brown rice's 370 calories. However, the difference in fiber content is notable, with steel cut oats providing 10 grams of fiber compared to brown rice's 3.5 grams. This makes oats a superior choice for digestive health and satiety.

Protein content is another area where steel cut oats shine, offering 12.5 grams per 100 grams, while brown rice provides 7.6 grams. This makes oats a better option for those looking to increase their protein intake.

Both grains are low in sugar and fat, but steel cut oats have a higher fat content, which contributes to their satiating quality. When it comes to vitamins and minerals, brown rice is a good source of magnesium, which is essential for muscle and nerve function, while steel cut oats are an excellent source of iron, crucial for healthy blood cells.

Which One Should You Choose?

The choice between steel cut oats and brown rice ultimately depends on your dietary needs and preferences. For those seeking a high-fiber, protein-rich start to their day, steel cut oats are an excellent choice. They're particularly beneficial for individuals looking to improve their digestive health or maintain a feeling of fullness for longer periods.

Brown rice, with its versatile flavor profile and slightly lower calorie content, is a great staple for lunch or dinner. It's especially suitable for those looking to increase their intake of magnesium and other essential minerals.

In conclusion, both steel cut oats and brown rice are nutritious, whole grain options that can play a valuable role in a balanced diet. Whether you're whipping up a warm bowl of oatmeal for breakfast or serving a side of brown rice with dinner, incorporating these grains into your meals is a tasty way to boost your nutritional intake.

Steel cut oats 100g

375kcal

Calories source

  • 72% CARBS.
  • 13% PROTEIN
  • 15% FAT

Brown rice 100g

370kcal

Calories source

  • 85% CARBS
  • 8% PROTEIN
  • 7% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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