Steel-Cut Oats: 1 Cup = 170g (Not 90g!) | Irish Oats Converter

1 cup steel-cut oats = 170 grams - nearly DOUBLE rolled oats! Avoid recipe disasters with our specialized steel-cut oats converter. Includes cooking ratios and substitution guide.

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Rolled Oats: Cups → Grams

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Whole groats chopped, 2x heavier!

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Pro Tips:

  • Steel-cut oats are nearly 2x heavier than rolled oats per cup (170g vs 90g)
  • For overnight oats: Use ½ cup (45g) rolled oats + ½ cup liquid per serving
  • 40g is the standard European recipe serving size
  • To make oat flour: Blend 1¼ cups rolled oats = 1 cup flour (120g)
  • Always fluff oats before measuring for accuracy

⚠️ Critical Weight Difference Warning

Steel-Cut Oats

170g per cup

Dense, chopped groats

Rolled Oats

90g per cup

Flattened, lighter

Using the wrong conversion will ruin your recipe! Steel-cut oats are 89% heavier by volume.

Steel-Cut Oats Conversion Chart

Cups Grams Ounces Servings
1/4 cup 43g 1.5 oz 1 small
1/3 cup 57g 2 oz 1 regular
1/2 cup 85g 3 oz 2 servings
1 cup 170g 6 oz 4 servings

Baking with Steel-Cut Oats

🍪 Cookie & Baking Alert

Steel-cut oats DON'T work in regular cookie recipes! They remain hard and crunchy. Pre-soak or pre-cook them first:

  • • For cookies: Soak in hot water 30 min, drain well
  • • For muffins: Use as crunchy topping only
  • • For bread: Soak overnight in recipe liquid
  • • For granola: Perfect as-is for extra crunch!

Scottish Oat Cakes Recipe

Traditional recipe using steel-cut:

  • • 1 cup (170g) steel-cut oats
  • • Grind to coarse flour
  • • Mix with 1/2 cup hot water
  • • Add 1/4 tsp salt, 1 tbsp butter
  • • Press thin, bake 20 min at 350°F

Overnight Steel-Cut Oats

No-cook method (per serving):

  • • 1/4 cup (43g) steel-cut oats
  • • 3/4 cup liquid (3:1 ratio!)
  • • 1 tbsp chia seeds
  • • Soak 12+ hours minimum
  • • Still chewy, not for everyone

Substituting Steel-Cut for Rolled Oats

Conversion Rules

By Weight (Recommended)

Use the same weight, different volume:

  • • Recipe: 1 cup rolled oats (90g)
  • • Use: 1/2 cup + 1 tbsp steel-cut (90g)
  • • Perfect for nutrition matching

By Volume (Not Recommended)

If you must use same cup amount:

  • • You'll have 89% MORE oats
  • • Adjust liquid accordingly
  • • Cooking time triples

Cooking Ratios for Steel-Cut Oats

Method Oats : Liquid Time Texture
Stovetop 1:4 25-30 min Creamy
Instant Pot 1:3 4 min + NPR Perfect
Slow Cooker 1:4 4-8 hours Very creamy
Overnight Soak 1:3 8+ hours Chewy

Steel-Cut vs Rolled Oats Nutrition (per 40g serving)

Steel-Cut (1/4 cup = 40g)

  • • Calories: 150
  • • Protein: 5g
  • • Fiber: 4g
  • • GI Index: 42 (lower!)
  • • Texture: Chewy, nutty

Rolled (1/2 cup = 40g)

  • • Calories: 150
  • • Protein: 5g
  • • Fiber: 4g
  • • GI Index: 55
  • • Texture: Soft, creamy

Steel-Cut Oats FAQ

Why are steel-cut oats so much heavier than rolled oats?

Steel-cut oats are whole oat groats chopped into 2-3 pieces, maintaining their dense structure. Rolled oats are steamed and flattened, creating air pockets that make them lighter. Think of it like chopped nuts vs. flaked coconut.

Can I grind steel-cut oats into flour?

Yes! Steel-cut oats make excellent oat flour. 1 cup (170g) steel-cut oats yields about 1.5 cups (180g) oat flour. The flour is slightly coarser than from rolled oats, perfect for rustic breads.

Do steel-cut oats work in overnight oats?

Technically yes, but they remain very chewy even after 12+ hours. Use a 1:3 ratio of oats to liquid and add chia seeds. Many people prefer the texture of rolled oats for overnight preparation.