Steel-cut oats have 375 kcal per 100 g dry. Cut instead of rolled, they retain more structure and produce a chewier texture with a lower glycemic response than instant oats. They absorb about 3× their weight in water during cooking. The longer cooking time (20–30 min) is the tradeoff for the texture and satiety benefit.
How should I track Oats, steel-cut, raw?
Oats, steel-cut, raw is high in fiber. The key to tracking Oats, steel-cut, raw is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.