Steel Cut Oats vs Oatmeal: Choose Wisely

Where is more calories, protein, carbs - what is more healthy?

Steel cut oats - calories, kcal, weight, nutrition

Oatmeal vs. Steel cut oats

There are several types of oats on the market these days, but the two most popular ones are steel cut oats and oatmeal.

So, what’s the difference between the two? Steel cut oats are oats that have been cut into pieces by steel blades.

This results in a coarser, chewier texture than traditional oatmeal. Steel cut oats also tend to take longer to cook than their rolled counterparts.

Oatmeal, on the other hand, is made from oats that have been rolled and flattened. This results in a smoother, more porridge-like texture.

Oatmeal is also quicker to cook than steel cut oats. So, which is better? That really depends on your personal preferences.

If you like a heartier, chewier oat, then steel cut oats are probably for you. If you prefer a quicker, smoother oat, then oatmeal is probably your best bet.

Steel cut oats - calories, kcal, weight, nutrition

Oatmeal vs Steel cut oats: Nutrition Comparison

per 100gSteel cut oatsOatmeal
Calories375 68
Carbohydrates67.5 g11.67 g
Fat6.25 g1.36 g
Dietary fiber10 g1.7 g
Protein12.5 g2.37 g
Iron4.25 mg5.96 mg
Potassium350 mg61 mg

More Calories in Steel cut oats

At first glance, you can see that in steel cut oats is much more calories than in oatmeal.

Steel cut oats has 375 kcal per 100g and oatmeal 68 kcal per 100g so it is pretty easy to calculate that the difference is about 451%.

In steel cut oats and in oatmeal most calories came from carbs.

See tables below to compare steel cut oats with oatmeal in details.

Steel cut oats And Oatmeal Nutrition Difference

  • Calories:
    steel cut oats - 451% more than oatmeal
  • Carbohydrates:
    steel cut oats - 478% more than oatmeal
  • Fat:
    steel cut oats - 360% more than oatmeal
  • Dietary fiber:
    steel cut oats - 488% more than oatmeal
  • Protein:
    steel cut oats - 427% more than oatmeal

More protein in steel cut oats

It is aslo easy to see see that in steel cut oats is more protein than in oatmeal.

There is 2.37g per 100g of oatmeal and 12.5g per 100g of steel cut oats so using simple math we can see that difference is about 427%.

More carbohydrates in steel cut oats

In steel cut oats is more carbohydrates than in oatmeal.

There is 11.67g/100g of carbohydrates in oatmeal and 67.5g/100g in steel cut oats so let me do the math for you again - difference is about 478%.

More fat in steel cut oats

In steel cut oats is more fats than in oatmeal.

The tables above show us that there is 1.36g/100g of fats in oatmeal and 6.25g/100g in steel cut oats. In this case difference is about 360%.

Steel cut oats

  • Calories375
  • Carbohydrates67.5 g
  • Fat6.25 g
  • Dietary fiber10 g
  • Protein12.5 g
Steel cut oats calories per:
| ounce | standard serving size | cup | half cup

Calories source

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


  • Calories68
  • Carbohydrates11.67 g
  • Fat1.36 g
  • Dietary fiber1.7 g
  • Protein2.37 g
Oatmeal calories per:
| ounce | tablespoon | glass

Calories source

  • 68% CARBS
  • 14% PROTEIN
  • 18% FAT

Vitamins: oatmeal vs steel cut oats

    Minerals: steel cut oats vs oatmeal

    • Iron:
      oatmeal - 40% more than steel cut oats
    • Potassium:
      steel cut oats - 474% more than oatmeal
    Marcin Piotrowicz
    Author of this page
    Marcin Piotrowicz 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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