Are rolled oats good for weight loss?

Yes, rolled oats can support weight loss due to their high fiber content (10.1g per 100g), which promotes satiety and helps manage calorie intake. They are also a whole food, providing sustained energy.

Are rolled oats good for people with diabetes?

Rolled oats can be a beneficial food for people with diabetes. Their high fiber content helps regulate blood sugar levels, and as a whole food with no added sugar, they contribute to a balanced diet.

Are rolled oats ultra-processed?

No, rolled oats are not ultra-processed. They are classified as NOVA Class 1, meaning they are an unprocessed or minimally processed food. This indicates they retain most of their natural nutritional properties.

Are rolled oats a good source of protein?

Yes, rolled oats are a good source of protein, providing 16.9g per 100g. This contributes to muscle maintenance and satiety, making them a valuable addition to a protein-rich diet.

grain · Serving 1/2 cup dry

Rolled oats (dry)

Rolled oats (dry) score an impressive 85/100, making them a very good choice. This is largely due to their high fiber and protein content, and being a whole food.

Very good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (10.1g)+12
Protein (16.9g)+10
Micronutrients (Iron, Magnesium, Phosphorus, Zinc)+8
Whole food (NOVA 1)+10
Bonus cap (+35)-5

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	389 kcal	—
Total fat	6.9 g	9%
Saturated fat	1.2 g	6%
Trans fat	0 g	—
Fiber	10.1 g	36%
Protein	16.9 g	34%
Added sugar	0 g	0%
Sodium	0 mg	0%
Potassium	429 mg	9%
Calcium	54 mg	4%
Iron	4.7 mg	26%
Magnesium	177 mg	42%
Phosphorus	523 mg	42%
Zinc	4 mg	36%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	0 %	0%
Riboflavin	0 %	0%
Omega-3	0 g	—

Frequently asked questions

Are rolled oats good for weight loss?: Yes, rolled oats can support weight loss due to their high fiber content (10.1g per 100g), which promotes satiety and helps manage calorie intake. They are also a whole food, providing sustained energy.
Are rolled oats good for people with diabetes?: Rolled oats can be a beneficial food for people with diabetes. Their high fiber content helps regulate blood sugar levels, and as a whole food with no added sugar, they contribute to a balanced diet.
Are rolled oats ultra-processed?: No, rolled oats are not ultra-processed. They are classified as NOVA Class 1, meaning they are an unprocessed or minimally processed food. This indicates they retain most of their natural nutritional properties.
Are rolled oats a good source of protein?: Yes, rolled oats are a good source of protein, providing 16.9g per 100g. This contributes to muscle maintenance and satiety, making them a valuable addition to a protein-rich diet.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.