Are Steel-Cut Oats a Good Source Of Fiber? (Explained)

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Are Steel-Cut Oats a Good Source Of Fiber

If you’re wondering if steel-cut oats are a good source of fiber, this article will answer that question for you. However, we won’t stop there, expect to learn a few more pieces of useful info on the subject.

  • In the first part, we will talk about steel-cut oats and their fiber content, and give you their exact fiber count and the number of calories. You will get the answer to your main question there.
  • Secondly, we will compare the fiber content in steel-cut oats to other similar foods. This way you will be able to find some alternative sources of fiber if necessary.
  • Finally, we will give you the fiber count in steel-cut oats in multiple measurements.

Alright, start reading to get all of this info!

Quick Answer: Are steel-cut oats a good source of fiber? One cup of steel-cut oats has 16.2 grams of fiber and 606.4 calories. This means that steel-cut oats have 2.7 grams of fiber per 100 calories.

That makes them an average source of fiber. Not that good, but far from bad. You shouldn’t expect to get the majority of your fiber from steel-cut oats, but they can be a worthwhile addition to your fiber-rich diet.

The key to creating a good diet that is rich in fiber is to combine multiple foods that serve as good fiber sources. With the amount of fiber they provide, steel-cut oats are a decent fiber source, but shouldn’t be the main one in your diet.

Expect them to play more of a supporting role. Once you get all of the fiber from your main sources, steel-cut oats can help fill in the extra fiber you need.

Your daily fiber goal should be 30 grams, according to nutritionists. With one cup of steel-cut oats, you can take care of more than half of that amount, but you would also eat 600 calories, which is a lot.

With two cups you would eat a bit over 30 grams, but the price in calories would be 1,200, which isn’t ideal.

This is why we recommend that you combine multiple sources of fiber into your diet. Naturally, steel-cut oats can be one of them.

Now, let’s compare steel-cut oats as a fiber source to other similar foods.

Comparing Fiber In Steel-Cut Oats To Similar Foods

Now that we’ve learned that a cup of steel-cut oats has 16.2 grams of fiber and 606.4 calories (2.7 grams of fiber per 100 calories), let’s compare them to other similar foods to see which is the better source of fiber:

  • White rice has 1.4 grams of fiber and 195 calories per cup. (0.72 grams of fiber per 100 calories). It is much worse than steel-cut oats when it comes to fiber.
  • A cup of peanuts has 12.4 grams of fiber and 827.9 calories. (1.5 grams of fiber per 100 calories). Peanuts do have more fiber than white rice, but they are also not as good as steel-cut oats.
  • A cup of macadamia nuts has 11.5 grams of fiber and 962.1 calories. (1.2 grams of fiber per 100 calories) macadamia nuts are not that good of a fiber source, and they are only half as good as steel-cut oats!
  • 1 cup of quinoa has 5 grams of fiber and 222 calories. (2.22g per 100 calories) Quinoa is quite similar to steel-cut oats when it comes to fiber. Still, it is a bit worse, but we wouldn’t call it bad.
  • A cup of almonds has 16.2 grams of fiber and 750 calories. (2.16 grams of fiber per 100 calories) Almonds also have only a bit less fiber than steel-cut oats, so that’s another food we could consider quite similar to them.
  • Cashews have 4.3 grams of fiber and 718.9 calories per cup. (0.6 grams of fiber per 100 calories) Finally, cashews are not a good source of fiber at all. They are much worse than steel-cut oats.

How Much Fiber Steel-Cut Oats Contain By Quantity

  • 1 cup of steel-cut oats has 16.2 grams of fiber and 606.4 calories.
  • Steel-cut oats have 10.1 grams of fiber and 379 calories per 100 grams.
  • Steel-cut oats have 2.9 grams of fiber and 107.4 calories per oz.

Wrap Up

Steel-cut oats are a decent source of fiber and one that can be an important part of your diet. They will definitely help you reach your fiber goals, but there are also better options out there. This is why steel-cut oats shouldn’t be the main fiber source in your diet. The ratio of fiber to calories is not the best, so consider giving them a supporting role. This way your diet should have a healthy mix of many different fiber sources.