Are steel-cut oats good for weight loss?

Yes, steel-cut oats can be beneficial for weight loss. They are high in fiber (10.5g per 100g) and protein (13.5g per 100g), which can promote satiety and help manage calorie intake.

Are steel-cut oats good for diabetes?

Steel-cut oats are a good choice for individuals with diabetes due to their high fiber content (10.5g per 100g). Fiber helps regulate blood sugar levels and can improve glycemic control.

Are steel-cut oats ultra-processed?

No, steel-cut oats are not ultra-processed. They are classified as a NOVA 1 food, meaning they are an unprocessed or minimally processed whole food with no added sugars or artificial ingredients.

Are steel-cut oats a good source of protein?

Yes, steel-cut oats are a good source of protein, providing 13.5g per 100g. This contributes to their nutritional benefits and can help with muscle maintenance and satiety.

grain · Serving 1/4 cup dry

Steel-cut oats (dry)

Steel-cut oats score a very good 85/100. This whole grain is an excellent source of fiber and protein, contributing to its high nutritional value.

Very good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (10.5g)+12
Protein (13.5g)+9
Micronutrients (Iron, Magnesium, Phosphorus, Zinc)+8
Whole food (NOVA 1)+10
Bonus cap (+35)-4

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	379 kcal	—
Total fat	6.5 g	8%
Saturated fat	1.1 g	6%
Trans fat	0 g	—
Fiber	10.5 g	38%
Protein	13.5 g	27%
Added sugar	0 g	0%
Sodium	0 mg	0%
Potassium	429 mg	9%
Calcium	52 mg	4%
Iron	4.25 mg	24%
Magnesium	138 mg	33%
Phosphorus	410 mg	33%
Zinc	3.97 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 steel-cut oats good for weight loss?: Yes, steel-cut oats can be beneficial for weight loss. They are high in fiber (10.5g per 100g) and protein (13.5g per 100g), which can promote satiety and help manage calorie intake.
Are steel-cut oats good for diabetes?: Steel-cut oats are a good choice for individuals with diabetes due to their high fiber content (10.5g per 100g). Fiber helps regulate blood sugar levels and can improve glycemic control.
Are steel-cut oats ultra-processed?: No, steel-cut oats are not ultra-processed. They are classified as a NOVA 1 food, meaning they are an unprocessed or minimally processed whole food with no added sugars or artificial ingredients.
Are steel-cut oats a good source of protein?: Yes, steel-cut oats are a good source of protein, providing 13.5g per 100g. This contributes to their nutritional benefits and can help with muscle maintenance and satiety.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.