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Everyday Health
5 Types of Oatmeal and How They Differ
By By Sarah Garone. Medically Reviewed by Kayli Anderson, RDN,
16 days ago
These varieties are all oats, but each has its own unique nutritional profile, preparation time, and recipe possibilities for delicious snacks, meals, desserts, and more. Getty Images
You may have seen various types of oatmeal on store shelves and wondered what the difference is between, say, rolled oats, steel cut, and instant. Are they pretty much the same, or is one type of oatmeal better for you than another? What are the pros and cons of each in terms of nutritional value, convenience, and more?
In essence, all oats start out as whole seeds from the Avena sativa plant, a grain crop grown in cool, temperate regions like northwestern Europe, Canada, and the North American Midwest. After they're harvested, these seeds go through processing changes that make them into unique types of oats. "The inedible husk is removed or ‘hulled,' resulting in oat groats," says Seattle-based Danielle VenHuizen, RDN, the owner of Food Sense Nutrition . "From there, oats can be processed into the different forms we know and love on the grocery store shelves. Since all oats start life as the same basic ingredient, all varieties of oatmeal are nutrient-dense, providing fiber , antioxidants , and a hint of plant-based protein. That said, different types of oats do have slight nutritional differences, and can offer their own advantages for cooking. Here's a look at how five variations differ.
1. Groats
"Groats" is the term for whole oat grain kernels. This type of oat is the least processed, but they've had their hull removed so they're 100 percent edible. Rather than cooking up into a mushy porridge, though, groats retain their shape as individual kernels.
Pros
"Groat oats are a nutritional treasure trove," says Jasmin Ilkay, MPH, RDN , a dietitian in New York City. "They offer more fiber and a lower glycemic index [a measure of how quickly a food can raise blood sugar levels] than their more processed counterparts." Plus, these kernels create a chewy, hearty oatmeal that's ideal for anyone who enjoys a bit more texture.
And, she adds, this type of oat can be more than just a breakfast food. "Groats are a fantastic addition to salads and power bowls, adding a unique texture and a boost of nutrients," says Ilkay.
Cons
Groats take longer to cook than other oats. On the stovetop, expect to simmer them for 40 to 50 minutes. Here are the nutrition facts for ¼ cup (45 grams) of groats per the U.S. Department of Agriculture (USDA): Nutrient Amount Daily Value (DV) Calories 180 kcal 9 percent Total Fat 2.5 g 3.2 percent Protein 5 g 10 percent Total Carbohydrate 34 g 12.4 percent Dietary Fiber 5 g 17.9 percent Calcium 16.2 mg 1.2 percent Iron 2 mg 11.1 percent Potassium 144 mg 3.1 percent Total Sugars 0 0 percent Sodium 0 0 percent
2. Steel-Cut Oats (Irish Oats)
Steel-cut and Irish oats are one and the same. Both are simply whole oat groats cut into smaller pieces for faster cooking. "They're your go-to for a hearty, chewy oatmeal with a nutty flavor," says Ilkay.
Pros
"[Steel-cut oats] offer almost identical nutritional benefits to rolled oats, with the bonus of about one extra gram of fiber per serving and a slightly lower glycemic index," Ilkay says.
Cons
While steel-cut oats make a mean bowl of oatmeal, their firmer texture and larger size mean they're not a great choice for adding bulk to baked goods or meat dishes. Plus, they require a longer cooking time: It takes about 20 to 30 minutes of stovetop cooking for steel-cut oats to get chewy. Here are the nutrition facts for 1/3 cup (45 g) of steel-cut oats, per the U.S. Department of Agriculture (USDA): Nutrient Amount Daily Value (DV) Calories 170 kcal 8.5 percent Total Fat 3 g 3.8 percent Protein 6 g 12 percent Total Carbohydrate 30 g 10.9 percent Dietary Fiber 5 g 17.9 percent Calcium 19.8 mg 1.5 percent Iron 1.8 mg 10 percent Potassium 160 mg 3.4 percent Total Sugars 0 0 percent Sodium 0 0 percent
3. Rolled Oats (Old-Fashioned Oats)
These oval-shaped flakes are probably what most people picture when they think of oats. "Rolled oats are minimally processed and created by steaming oat groats and rolling them out thin," explains VenHuizen. They're an easy addition to granola bars, cookies, fruit crisps, and breads, as well as the foundation for a traditional bowl of oatmeal.
Pros
Rolled oats are possibly the most versatile of all oat options because they aren't too thin or too thick. "Apart from making a good ol' bowl of oatmeal, rolled oats provide great texture, substance, and nutrition to a whole host of dishes," says VenHuizen.
Cons
According to VenHuizen, the primary downside of rolled oats is that they're slightly higher on the glycemic index than whole oat groats. "But don't let that deter you!" she says. "Rolled oats are still a great choice for diabetics or anyone watching their blood sugar."
Here are the nutrition facts for ½ cup (40 g) of rolled oats per the USDA: Nutrient Amount Daily Value (DV) Calories 140 kcal 7 percent Total Fat 2.5 g 3.2 percent Protein 5 g 10 percent Total Carbohydrate 27 g 9.8 percent Dietary Fiber 4 g 14.3 percent Calcium 20 mg 1.5 percent Iron 1.7 mg 9.4 percent Potassium 140 mg 3 percent Total Sugars 0 0 percent Sodium 0 0 percent
4. Quick Oats
Quick oats are created by adding further processing (thinner rolling and smaller cutting) to rolled oats. With their smaller size, they naturally cook quicker - hence their name.
Pros
It's hard to argue with quick oats' zippy cooking time of just minutes in the microwave or on the stove. You can even grind them quickly into oat flour, VenHuizen notes.
Cons
Quick oats are a little higher on the glycemic index than other varieties. "They can raise your blood sugar a little faster than oat groats or normal rolled oats," VenHuizen says. Fortunately, she says, pairing them with protein helps mitigate these effects. Here are the nutrition facts for ½ cup (40 g) per the USDA: Nutrient Amount Daily Value (DV) Calories 148 kcal 7.4% Total Fat 2.8 g 3.6% Protein 5.5 g 11% Total Carbohydrate 27.3 g 9.9% Dietary Fiber 3.8 g 13.6% Calcium 18.8 mg 1.4% Iron 1.9 mg 10.6% Potassium 143 mg 3% Total Sugars 0.6 g N/A Sodium 1.2 mg 0.5%
5. Instant Oats
What's even quicker than quick oats? Instant oats! Cut even smaller and pressed even thinner than quick oats, instant is the type you'll find in commercially prepared oatmeal packets (often with added flavorings).
Pros
VenHuizen says that, despite their smaller size, instant oats are full of nutrition, much like their slower-cooking companions. "Instant oats are still a nutrient-dense whole grain with most of the same vitamins, minerals, fats, and fiber that regular rolled oats have," she says.
Another bonus: instant oats make the fastest meals. "They cook up literally in seconds due to being precooked, dried, and rolled even thinner," says VenHuizen. She adds that they make an excellent substitute for breadcrumbs in cooking and baking.
Cons
As the smallest-cut variety, instant oats can get a little mushy when cooked - so if you're a fan of sturdier, heartier oatmeal, these may not be your favorite, texture-wise. If you purchase instant oats in premade packets, read the nutrition label carefully; many are loaded with added sugar or artificial sweeteners, salt, and artificial flavors.
Here are the nutrition facts for 1 packet (28 g) per the USDA: Nutrient Amount Daily Value (DV) Calories 101 kcal 5.1 percent Total Fat 1.9 g 2.4 percent Protein 3.3 g 6.6 percent Total Carbohydrate 19.5 g 7.1 percent Dietary Fiber 2.8 g 10 percent Calcium 98.3 mg 7.6 percent Iron 6.9 mg 38.3 percent Potassium 102 mg 2.2 percent Total Sugars 0.4 g N/A Sodium 61.6 mg 2.7 percent
The Takeaway
Oatmeal is a valuable and versatile part of a healthy diet, and the various types of oats that are available makes it possible to enjoy this whole grain your way, whether as a chewy, savory groat oatmeal side dish for dinner or a quick bowl of instant oatmeal for breakfast.
By adding healthy ingredients such as nuts, berries, flaxseeds to your oatmeal to make it even more nutritious and steering clear of oatmeal products that have added sugar, sodium, and other unwanted ingredients, you can take advantage of the nutritional benefits of this delicious and healthy whole grain.
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