Steel-Cut Oats
The least-cut form of oats. Coarser particles take longer to break down than rolled or instant oats, so the same grain lands lower on the glycemic index.
FatTonic Facts
Steel-Cut Oats · per serving 1 cup cooked (234g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 12 | −26.4 |
| Sugar (g) | 1 | −0.8 |
| Processing | minimal | −8.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 5 | +3.5 |
| Glycemic index | 52 | |
| Carbs (g) | 28 | |
| Fat (g) | 3 |
Score model v1
Nutrients: USDA FoodData Central, record 173905 (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 234 g): carbs 12, sugar 0.3, fiber 1.7, protein 2.5, fat 1.5 g.
What this means for fat-burning
Why this score: glycemic load 12 set it, −26.4 points. Source: USDA FoodData Central, FDC 173905.
The fiber slows digestion and blunts the insulin response.
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Among the 200 rated foods
Steel-Cut Oats scores 75, rated Good. It scores higher than 52% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does steel-cut oats spike insulin?
Glycemic load 12 for 1 cup cooked (234g); FatTonic Score 75/100 — it supports fat-burning.
Is steel-cut oats good for fat loss?
Good (75/100): steel-cut oats supports fat-burning.