Carbs in Steel Cut Oatmeal
How many carbs are in steel cut oatmeal?
Steel Cut Oatmeal has 59.5g net carbs per 100g — 72.3g total carbs minus 12.8g fiber — plus 12.8g protein, 5.3g fat, and 277 calories. That makes steel cut oatmeal high in net carbs and higher than the typical breads and grain, which averages about 45.2g net carbs per 100g. At this carb count, steel cut oatmeal is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from Open Food Facts; net carbs are computed by CarbMeNot.
Keeping an eye on carbs in steel cut oatmeal?
Steel Cut Oatmeal runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is steel cut oatmeal keto-friendly?
Steel Cut Oatmeal is generally not keto-friendly. It has 59.5g net carbs per 100g (72.3g total carbs − 12.8g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 59.5g | 72.3g | 12.8g | 277 |
| 1 oz (28 g) | 16.7g | 20.2g | 3.6g | 78 |
How many calories are in steel cut oatmeal?
Steel Cut Oatmeal has 277 calories per 100g. That's alongside 12.8g protein, 5.3g fat, and 59.5g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 277 |
| Total carbs | 72.3g |
| Net carbs | 59.5g |
| Fiber | 12.8g |
| Sugar | 19.1g |
| Sugar alcohols | 0g |
| Protein | 12.8g |
| Fat | 5.3g |
| Sodium | 362mg |
| Potassium | 0mg |
Source: Open Food Facts (Generic). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
Log steel cut oatmeal in one tap
Snap a photo and CarbMeNot's AI logs the carbs, protein, and fat automatically.
Frequently asked questions
- How many carbs are in steel cut oatmeal?
- Steel Cut Oatmeal has 72.3g of total carbs and 59.5g of net carbs per 100 grams.
- How many net carbs are in steel cut oatmeal?
- Steel Cut Oatmeal has 59.5g of net carbs per 100 grams (total carbs 72.3g minus 12.8g fiber).
- Is steel cut oatmeal keto-friendly?
- Steel Cut Oatmeal is generally not keto-friendly. It has 59.5g net carbs per 100g (72.3g total carbs − 12.8g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in steel cut oatmeal?
- Steel Cut Oatmeal has 277 calories per 100 grams.
Similar foods
CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.