Steel-cut oats contain 165 to 170 calories per 44 gram serving, roughly 3 grams of fat and between 5 and 7 grams of protein. Exact nutritional figures vary depending on the brand and the cooking method.
Steel-cut oats contain little to no saturated fat and are a source of dietary fiber, with 4 or 5 grams per serving. In terms of composition, steel-cut oats are roughly 69 percent carbohydrates, 15 percent fat and 16 percent protein. Roughly 117 of around 170 calories in a serving of steel-cut oats come from carbohydrates. A 44-gram serving of steel-cut oats contains about 29 grams of carbohydrates.
Steel-cut oats contain no trans fats, sodium or cholesterol. A 44 gram serving contains about 20 milligrams of calcium or about 2 percent of the average daily required intake. Steel-cut oats are also a source of iron, with around 1.8 milligrams per serving or about 20 percent of the average daily requirement.
Compared to rolled oats, steel-cut oats contain slightly fewer calories and are lower on the glycemic index. This indicates that steel-cuts oats cause less of a blood sugar spike after consumption, which is useful for diabetics or other individuals who need to maintain regular blood sugar levels.