Steel-cut oats have 381 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, whole grain, steel cut?
Oats, whole grain, steel cut is high in fiber. The key to tracking Oats, whole grain, steel cut 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.