Nutritional Facts of Pumpkin Steel Cut Oats, Calories in Pumpkin Steel Cut Oats

by Tarla Dalal
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Healthy Recipes
Healthy Heart

How many calories does one serving of  Pumpkin Steel Cut Oats have?

One serving Pumpkin Steel Cut Oats (grams)  gives 98 calories. Out of which carbohydrates comprise 74.8 calories, proteins account for 13.2 calories and remaining calories come from fat which is 10 calories.  serving Pumpkin Steel Cut Oats  provides about 4.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

pumpkin steel cut oats is a complete and healthy break to have. Learn to make Indian red pumpkin oats. 

An exquisite breakfast that is unlike anything you have tasted before, the pumpkin steel cut oats combines cooked and blended red pumpkin with steel-cut oats. 

pumpkin steel cut oats gets a flavourful boost from apples, a touch of nutmeg and a sprinkling of roasted sunflower seeds. The luscious texture of the pumpkin base, the mealy mouth-feel of the steel-cut oats, all accentuated by the crunch of the seeds make this a truly wonderful breakfast recipe! 

Steel-cut oats is a fibre-richgluten-free whole grain that is much healthier than quick-cooking rolled oats. 

While the oats help reduce cholesterol, the red pumpkin further improves heart health with potassiumand vitamin C. A low-calorie fruit with loads of fibre, apple aids in digestion. 

A cup of pumpkin cubes fulfils your day’s requirement of vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu can be included in safe amounts or restricted amounts by diabetics.

Is Pumpkin Steel Cut Oats healthy?

Yes. This is healthy. But conditions apply.

Let's understand the Ingredients.

What's good.

Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy

Steel Cut Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple

Can diabetics, heart patients and over weight individuals have Pumpkin Steel Cut Oats ?

Yes, this recipe is good for diabetics, heart and weight loss BUT use in restricted quantity. A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts or restricted amounts by diabetics.

Can healthy individuals have Pumpkin Steel Cut Oats ?


Value per serving% Daily Values
Energy98 cal5%
Protein3.3 g6%
Carbohydrates18.7 g6%
Fiber2.8 g11%
Fat1.2 g2%
Cholesterol0 mg0%
Vitamin A2763.8 mcg58%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C2.3 mg6%
Vitamin E0.7 mg5%
Folic Acid (Vitamin B9)16.8 mcg8%
Calcium16.1 mg3%
Iron1 mg5%
Magnesium50.6 mg14%
Phosphorus76 mg13%
Sodium16.4 mg1%
Potassium168.7 mg4%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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