It’s no secret that oatmeal is a healthy breakfast but with so many types of oats to choose from it can certainly make things a little confusing. From steel-cut to rolled to quick-cooking to instant, there are so many different forms of oats available to us and you might be surprised to learn that they are a lot more similar than they are different. Here is everything that you need to know about steel-cut vs. rolled oats.
What’s the difference between steel-cut and rolled oats?
All oats begin as whole grains. Once harvested, the external husk of an oat kernel is removed, leaving the bran, the germ, and the endosperm intact. Unlike other grains, oats rarely have their bran or germ removed. Instead, the oat kernels, which are sometimes referred to as oat groats, can be made directly into different types of oats.
Steel-cut oats are made by slicing the oat groats into 2 or 3 smaller pieces with a steel blade, hence the term “steel-cut”. This process allows water to more easily penetrate the oat and reduces cooking time. (1) Steel-cut oats tend to have a coarser and chewier texture and nuttier flavor than other forms of oats, and typically take the longest to cook. Steel-cut oats are sometimes referred to as Irish oats.
Rolled oats, also known as oat flakes, are made by steaming and flattening oat groats with a roller, as opposed to cutting them with a blade. The more oats are steamed and flattened the quicker they cook and the softer their texture becomes. (2) Because they have been steamed and rolled, rolled oats are quicker to cook than steel-cut oats and can be used to make even quicker cooking versions such as quick oats and instant oats. Rolled oats are sometimes referred to as old-fashioned oats.
Other Types of Oats
In addition to steel-cut and rolled oats, oats can be found in many other formats, including:
Scottish Oats: Instead of cutting the oats with a steel blade, Scottish oats are made by stone-grinding oats groats, resulting in broken oat bits of various sizes.
Quick or Instant Oats: By rolling rolled oats thinner and/or steaming them longer you can further reduce the cooking time to create quick-cooking or instant oats.
Steel-Cut vs. Rolled Oats Nutrition
Both steel-cut and rolled oats are good sources of carbohydrates and fiber and a moderate source of protein. Here is a comparison of a 1/2 cup serving (44 grams) of whole-grain steel-cut oats and old-fashioned rolled oats (3, 4, 5, 6).
| Nutrition per 1/2 cup (44 grams) | Steel-Cut Oats | Rolled Oats |
| Calories | 167 calories | 168 calories |
| Protein | 5.5 grams | 5.9 grams |
| Fat | 2.6 grams | 2.6 grams |
| Carbohydrate | 30.7 grams | 30.2 grams |
| Fiber | 5.3 grams | 4.6 grams |
| Sugar | 1.1 grams | 1.0 grams |
CALORIES: Steel-cut oats and rolled oats contain the same number of calories. A 1/2 cup serving of steel-cut oats contains 167 calories, while a 1/2 cup serving of rolled oats contains 168 calories.
PROTEIN: Rolled oats contain slightly more protein than steel-cut oats. A 1/2 cup serving of steel-cut oats contains 5.5 grams of protein, while a 1/2 cup serving of rolled oats contains 5.9 grams of protein.
FAT: Steel-cut oats and rolled oats contain the same amount of fat. A 1/2 cup serving of steel-cut oats contains 2.6 grams of fat and a 1/2 cup serving of rolled oats contains 2.6 grams of fat.
CARBOHYDRATES: Steel-cut oats and rolled oats contain almost the same amount of carbohydrates. A 1/2 cup serving of steel-cut oats contains 30.7 grams of carbohydrates, while a 1/2 cup serving of rolled oats contains 30.2 grams of carbohydrates.
FIBRE: Steel-cut oats contain slightly more fiber than rolled oats. A 1/2 cup serving of steel-cut oats contains 5.3 grams of fiber, while a 1/2 cup serving of rolled oats contains 4.6 grams of fiber.
SUGAR: Steel-cut oats and rolled oats contain a similar, yet negligible, amount of natural sugar. A 1/2 cup serving of steel-cut oats contains 1.1 grams of sugar, while a 1/2 cup serving of rolled oats contains 1.0 grams of sugar.
Benefits of Steel-Cut and Rolled Oats
Here are some of the health benefits of rolled and steel-cut oats.
Source of Nutrients
In addition to being a source of carbohydrates, fiber, and protein, both steel-cut and rolled oats are a rich source of thiamine (B1), magnesium, phosphorus, zinc, as well as iron, copper, manganese, and selenium (3, 5).
Fiber
Oats are a source of both soluble and insoluble fiber. Most notably they are a source of beta-glucan; a form of soluble fiber, which has been shown to have numerous health benefits (7).
Gluten-Free
Oats are an inherently gluten-free grain, making them a good source of complex carbohydrates for those who are allergic to gluten or those who cannot consume it for health reasons. However, depending on where they are processed, oats may come into contact with other grains, or machinery used to process other grains, therefore, certified gluten-free oats will be labeled as such (8).
Other Factors to Consider
In addition to health benefits, here are some other factors to consider in the steel cut vs. rolled oats debate.
Glycemic Index
Steel-cut oats have a slightly lower glycemic index ranking than rolled oats, 52 compared to 55, however, both the difference is very minimal and both versions rank low on the glycemic index scale, which is defined by a ranking of 55 or less. Instant and quick-cooking oats rank higher on the GI scale, with a ranking of 65, so steel-cut or rolled versions may be a better option for those concerned with blood sugar (9).
Use
When making a bowl of oatmeal or porridge, both steel-cut and rolled oats are great choices. However, if you are looking to incorporate oats into baked goods, granolas, cookies, bread, or pastries, rolled oats are the best option given their texture and versatility. Steel-cut oats are best for slow cookers and crockpots.
Cooking Time
Steel-cut oats take longer to cook than rolled oats, roughly 20 minutes compared to 5 minutes, so if you are in a rush rolled oats are likely the best option. Steel-cut oats are great for slow-cooked oatmeal and baked oats, while rolled oats are great for baked foods and stovetop oatmeal.
Texture and Taste
Steel-cut oats have a denser and chewier texture and a nuttier flavor than rolled oats. Since rolled oats are steamed and rolled during processing, they tend to have a softer and mushier texture.
So, are steel-cut oats healthier than rolled oats?
As you can see, steel-cut oats and rolled oats contain very similar nutritional values. While steel-cut oats contain more fiber, rolled oats contain more protein, and they contain very similar amounts of calories, carbohydrates, and sugar. Not only are oats, including steel-cut, rolled, and instant oatmeal, a healthy food, but they are one of the highest protein grains and can be included in a healthy diet regardless of your goals. Overall, the “best” oat option depends on personal preference and how you intend to use them.
The Bottom Line
Steel-cut oats and rolled oats are nutritionally very similar. Both steel-cut oats and rolled oats are good sources of carbohydrates, fiber, protein, and nutrients. When choosing oats it is best to opt for natural, unsweetened oats, of any format, and limit versions with added sugar and preservatives such as instant flavored oats.
Oats are great for health and people must add them to the diet. Steel-cut oats and rolled oats are a good source of carbohydrates, fibre, protein and nutrients.
There are many questions about steel-cut and rolled oats. This article provides in-depth information about them. The comparison makes it easy for people to select the one appropriate for them. Thank you very much for the article.
Thank you for sharing your in-depth knowledge of oats. I have been confused many times about which oats are the best and what oats should I consume. I generally prefer true elements rolled oats as they take less cooking time than steel-cut oats! And I am always in rush in the mornings.
Great article! I just purchased steel cut oats and then was curious to know similarities and differences! Thank you for sharing!
Happy you found it informative!
I have oatmeal five days a week, primarily for protein and fiber, and it goes with fruits and nuts very well. I finally tried steel cut oats and found it has an unappetizing texture, so why would I switch from rolled oats? I immediately tossed the remains of the cut oats into my compost pile. I don’t know why cut oats are raved about. Rolled, old fashion oats have 15% more protein and 10% more fiber.
I laughed at the mention of gluten. It’s also laughable that oatmeal packaging always reads “gluten free.” What part of oats or oatmeal contain wheat? People allergic to glutton are extremely aware of which products have wheat. The rest of the “gluten free” proponents are just ignorant and following the latest health misleading advice.
Hi Kat,
Thanks for your comment. As the article states: “Steel-cut oats and rolled oats are nutritionally very similar. Both steel-cut oats and rolled oats are good sources of carbohydrates, fiber, protein, and nutrients.”.
To be clear, rolled oats do no have more protein or fiber, they have almost the same as steel-cut oats, as the chart in the article demonstrates. Moreover, oats are inherently gluten-free, however, they are often produced and packaged in facilities with other gluten-containing grains such as wheat, which can cross-contaminate gluten to the oats. For this reason, oats that did not come into contact with gluten-containing grains must be labeled as gluten-free, as it is important for individuals who are allergic.
Take care,
Steph
I also thought that, but any grain could be contaminated by trace from a variety of grains, which are processed and packaged in the same plant.
Oats are inherently gluten-free, however, can become-cross contaminated during production in facilities that process other gluten containing grains. For this reason, if an individual is celiac or must eat gluten-free, they must opt for certified gluten-free oats, which ensures they have not been cross-contaminated.