Steel-cut Oats, Cooked
Cooked steel-cut oats are a light and nutritious option, rich in dietary fiber that supports healthy digestion. They provide a moderate amount of protein and contain low levels of saturated fat, making them excellent for balanced eating. This cereal is a good source of iron and magnesium, which are important for energy metabolism and muscle function. Additionally, it offers B vitamins and vitamin E, contributing to overall wellness.
Macro Impact
A Serving (234 g) of Steel-cut Oats, Cooked contains 166 calories, 5.9 g of protein, 28.1 g of carbohydrates, and 3.5 g of fat.
Calorie Burn
How long would it take to burn off 166 calories?
- Walking3.5 mph, moderate pace29 min
- YogaModerate effort, gentle pace42 min
- SwimmingFreestyle, moderate effort22 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace21 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (234 g)
Carbohydrates
- Carbohydrates28.1 / 313 g(9%)
- Dietary Fiber4 / 38 g(10%)
- Soluble Fiber2.3 g
- Insoluble Fiber1.6 g
- Total Sugars0.94 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat3.5 / 83 g(4%)
- Saturated Fat0.7 / 25 g(3%)
- Trans Fat0 g
- Monounsaturated Fat0.7 g
- Polyunsaturated Fat2.1 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.23 g
- Omega-61.9 g
- Omega-90.7 g
- Oleic Acid0.7 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0 g
- Caprylic Acid0 g
- Linoleic Acid1.9 g
- Myristic Acid0 g
- Palmitic Acid0.7 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.23 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein5.9 / 56 g(10%)
Amino Acids
- Lysine0.33 g
- Serine0.3 g
- Valine0.35 g
- Alanine0.33 g
- Cystine0 g
- Cysteine0.07 g
- Proline0.28 g
- Taurine0 mg
- Arginine0.37 g
- Histidine0.16 g
- Threonine0.23 g
- Isoleucine0.28 g
- Methionine0.12 g
- Tryptophan0.12 g
- Glutamic Acid0.94 g
- Aspartic Acid0.59 g
- Phenylalanine0.35 g
- Glycine0.28 g
- Leucine0.47 g
- Tyrosine0.28 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E1.2 / 15 mg(8%)
- Vitamin K0.7 / 120 ug(1%)
- Vitamin B60.09 / 1.3 mg(7%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.09 / 1.2 mg(8%)
- Riboflavin (B2)0.05 / 1.3 mg(4%)
- Niacin (B3)1.2 / 16 mg(7%)
- Folate32.8 / 400 ug(8%)
- Pantothenic Acid (B5)0.7 / 5 mg(14%)
- Biotin4.7 / 30 ug(16%)
- Choline18.7 / 550 mg(3%)
Minerals
- Calcium18.7 / 1,000 mg(2%)
- Iron3.5 / 8 mg(44%)
- Magnesium51.5 / 420 mg(12%)
- Phosphorus154.4 / 700 mg(22%)
- Potassium142.7 / 3,400 mg(4%)
- Sodium114.7 / 2,300 mg(5%)
- Zinc1.9 / 11 mg(17%)
- Copper0.23 / 0.9 mg(26%)
- Manganese1.4 / 2.3 mg(61%)
- Selenium23.4 / 55 ug(43%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water196.6 / 3,700 g(5%)
- Caffeine0 mg
- Alcohol0 g
Sources
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