Carbs in Steel Cut Oats
How many carbs are in steel cut oats?
Steel Cut Oats has 27g net carbs per 100g — 31g total carbs minus 4g fiber — plus 5g protein, 3g fat, and 170 calories. At this carb count, steel cut oats 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.
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Steel Cut Oats 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 oats keto-friendly?
Steel Cut Oats is generally not keto-friendly. It has 27g net carbs per 100g (31g total carbs − 4g 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) | 27g | 31g | 5g | 170 |
| 1 oz (28 g) | 7.6g | 8.7g | 1.4g | 48 |
How many calories are in steel cut oats?
Steel Cut Oats has 170 calories per 100g. That's alongside 5g protein, 3g fat, and 27g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 170 |
| Total carbs | 31g |
| Net carbs | 27g |
| Fiber | 4g |
| Sugar | 1g |
| Sugar alcohols | 0g |
| Protein | 5g |
| Fat | 3g |
| Sodium | 0mg |
| Potassium | 0mg |
Source: Open Food Facts (Quaker). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in steel cut oats?
- Steel Cut Oats has 31g of total carbs and 27g of net carbs per 100 grams.
- How many net carbs are in steel cut oats?
- Steel Cut Oats has 27g of net carbs per 100 grams (total carbs 31g minus 4g fiber).
- Is steel cut oats keto-friendly?
- Steel Cut Oats is generally not keto-friendly. It has 27g net carbs per 100g (31g total carbs − 4g 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 oats?
- Steel Cut Oats has 170 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.