Cooked Steel-Cut Irish Oats
Quick answer
A medium portion of Cooked Steel-Cut Irish Oats (150 g) contains 225 kcal, with 34.5 g of net carbohydrates and 7.5 g of protein. Its glycemic index is 52 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 17.9 (Medium) for its actual effect.
- Carbs40.5 g71.8%
- Protein7.5 g13.3%
- Fat3.8 g15%
- Fibre6 g
Percentages of total energy (calories)
The purest, least processed form of oats: whole hulled oat groats cut by steel blades into coarse pieces, without rolling or pre-cooking. Cooked, they make a creamy breakfast porridge with a chewy texture and nutty flavour that keeps you full for hours.
💡 Smart Nutritional Guidance
Consumption advice
Steel-cut oats keep the structure of the grain and its beta-glucan fibre, which slows starch digestion and gives them a low glycemic index (GI = 52) compared with instant oats.
Best preparation methods
Cook 1 part oats to 3 parts water over low heat for 20 minutes; soak them overnight to speed up cooking in the morning.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 150 kcal | 225 kcal |
| Protein | 5 g | 7.5 g |
| Carbohydrate | 27 g | 40.5 g |
| Available carbohydrate | 23 g | 34.5 g |
| Fat | 2.5 g | 3.8 g |
| Dietary fibre | 4 g | 6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (61), it ranks 33 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Cooked Steel-Cut Irish Oats good for weight loss?
It can be included in moderation: it contains 4 g of fibre per 100 g, which supports fullness, and a 150 g portion gives 225 kcal.
How does Cooked Steel-Cut Irish Oats affect blood sugar?
Its glycemic index is 52 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 17.9 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Cooked Steel-Cut Irish Oats?
A typical 150 g portion of Cooked Steel-Cut Irish Oats provides about 225 kcal, 7.5 g protein, 40.5 g carbohydrate, 3.8 g fat and 6 g fibre.
Why are steel-cut oats better for diabetes than instant oats?
Their coarse pieces are digested slowly and gradually, so blood sugar rises more gently and less sharply after breakfast than with instant oats.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.