BOB'S RED MILL Steel Cut Oats receives a FoodScore of 45/100 (Decent). The primary factor influencing this score is the **added sugar content**, which significantly offsets the benefits of whole grains.
BOB'S RED MILL Steel Cut Oats scores 45/100, placing it in the 'Decent' category.
This product provides 10g of fiber per 100g, contributing to satiety.
A significant concern is the 15.4g of added sugar per 100g serving.
Compared to plain rolled oats, this SKU contains added sugars and oils.
Consider portion control to manage intake of added sugars and calories.
Scores -12 points above the grain category average (57/100 across 177 foods).
Fiber
10g
36% of Daily Value
Protein
10g
20% of Daily Value
Added sugar
15.4g
31% of Daily Value
Sodium
140mg
6% of Daily Value
+
What it brings to the table
Fiber (10g)+12
Protein (10g)+6
Micronutrients (Iron)+2
−
What holds it back
Added sugar (15.4g)-20
Processed (NOVA 3)-5
Why it scores 45
BOB'S RED MILL Steel Cut Oats earns a FoodScore of 45 out of 100, categorized as 'Decent'. This score reflects a balance of beneficial nutrients and components that detract from its overall nutritional profile. On the positive side, the product is a good source of fiber, providing 10g per 100g, which contributes a +12 bonus to the score. It also offers 10g of protein, adding a +6 bonus, and a notable 2.88mg of iron (16% DV), contributing a +2 bonus. However, these benefits are substantially counteracted by the added sugar content, which is 15.4g per 100g. This amount, derived from ingredients like brown sugar, honey, and brown rice syrup, incurs a significant -20 penalty. Additionally, as a NOVA class 3 processed food, it receives a -5 penalty. When compared to plain rolled oats, which typically score higher due to the absence of added sugars and oils, this BOB'S RED MILL product's score is lower due to these additions.
Health benefits
What the nutrients in bob's red mill steel cut oats actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This product is a good source of dietary fiber, providing 10g per 100g. Fiber is crucial for maintaining regular bowel movements and can help prevent constipation. The fiber in oats, particularly soluble fiber, also contributes to a feeling of fullness, which can be beneficial for managing appetite. Including fiber-rich foods like these oats in your diet supports overall digestive wellness.
Contributes to Daily Protein Intake
BOB'S RED MILL Steel Cut Oats provides 10g of protein per 100g, which is a notable amount for a grain product. Protein is essential for muscle repair and growth, and plays a role in numerous bodily functions. Incorporating protein-rich foods into your breakfast can help you feel satisfied and energized throughout the morning, supporting your daily nutritional needs.
Source of Essential Iron
This product offers 2.88mg of iron per 100g, which is 16% of the Daily Value. Iron is a vital mineral necessary for oxygen transport in the blood and energy production. Adequate iron intake is important to prevent iron deficiency. While not the sole source, these oats can contribute to meeting your daily iron requirements as part of a balanced diet.
BOB'S RED MILL Steel Cut Oats receives a FoodScore of 45/100 (Decent). The primary factor influencing this score is the added sugar content, which significantly offsets the benefits of whole grains.
How to eat it
Steel cut oats are a popular breakfast choice, often prepared by simmering with water or milk. They offer a chewier texture than rolled oats and are commonly consumed warm. While convenient, the added sugars in this specific product mean portion control is key to a balanced meal.
To reduce the overall sugar load, consider mixing a smaller portion of these oats with plain, unsweetened steel cut oats.
Pair with a source of healthy fats and additional protein, such as a handful of nuts or a dollop of plain Greek yogurt, to enhance satiety.
Add fresh or frozen berries to your bowl for natural sweetness and an extra boost of vitamins and fiber, rather than adding more sugar.
Be mindful of the serving size (0.5 cup dry) to manage calorie and added sugar intake effectively.
Prepare with water instead of milk if you are looking to slightly reduce calorie density, and add a splash of milk at the end for creaminess.
Things to keep in mind
Consumers should be aware of the added sugar content in this product, primarily from ingredients like brown sugar, honey, and brown rice syrup. Individuals monitoring their sugar intake, such as those with diabetes or those aiming to reduce caloric intake, should consider the 15.4g of added sugar per 100g. The product also contains expeller pressed canola oil, which contributes to its fat content. While the ingredient list does not declare major allergens like milk, soy, or tree nuts, individuals with severe allergies should always check the packaging for 'may contain' statements regarding cross-contamination risks.
BOB'S RED MILL Steel Cut Oats provides beneficial fiber and protein, contributing to a 'Decent' FoodScore of 45/100. However, it contains 15.4g of added sugar per 100g, which is a significant factor. While it offers some nutritional value, the added sugars mean it should be consumed in moderation as part of a balanced diet.
How does BOB'S RED MILL Steel Cut Oats compare to Quaker Oats?
Compared to plain Quaker Oats steel cut oats, BOB'S RED MILL Steel Cut Oats contains added sugars (brown sugar, honey, brown rice syrup) and expeller pressed canola oil. Plain steel cut oats from brands like Quaker typically have a higher FoodScore because they are a single ingredient product without added sugars, allowing consumers to control their own sweeteners.
What is 'expeller pressed canola oil' and why is it in these oats?
Expeller pressed canola oil is a type of vegetable oil extracted mechanically without chemical solvents. In this product, it likely contributes to the texture and mouthfeel of the oats, and may help bind ingredients. It also adds to the total fat content of the product.
What is a reasonable portion size for these oats?
The declared serving size is 0.5 cup (dry), which provides 210 calories and approximately 7.7g of added sugar. For individuals mindful of sugar intake, consuming this portion or even a slightly smaller one, and supplementing with unsweetened options, can be a practical approach to moderation.
Can I eat these oats every day?
While oats are a nutritious whole grain, consuming this specific BOB'S RED MILL product daily means consistent intake of its 15.4g of added sugar per 100g. For daily consumption, consider alternating with plain, unsweetened steel cut oats or other whole grains to reduce overall added sugar intake and vary your nutrient sources.