Steel-Cut Oats vs. Rolled Oats: What’s the Difference?

Oatmeal is a great choice for a healthy breakfast. But take a quick stroll in the grocery store and you’ll see that you have many options when it comes to oats. Steel-cut oats and rolled oats are two popular types you’ll find on the shelf.

Both types of oats come from the seeds from oat grass. But they’re processed differently. So what does that mean for their nutrients? What’s the difference, and is one healthier than the other? We’ll break down what you need to know about these two common types of oatmeal. 

What are steel-cut oats?

Steel-cut oats are made by cutting the oat kernel (the grout) into pieces using a sharp steel blade. That’s where it gets its name. Another name for steel-cut oats is Irish oats. 

Steel-cut oats don’t require much processing. They’re just small, coarse pieces of grout. Many people say steel-cut oats look like small seeds.

What are rolled oats?

Rolled oats start out the same way as steel-cut oats — with the oat kernel, or grout. But the manufacturing process is different. First, the oats are first steamed. Then a large machine rolls over them to flatten them. This flatter texture allows them to cook faster. Rolled oats are sometimes called old-fashioned oats. 

What are the differences between steel-cut and rolled oats?

In addition to the differences in how they’re made, steel-cut and rolled oats vary in taste, cook time, and health benefits. 

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• How to add protein to oatmeal: Adding protein foods to your oatmeal — like protein powder, nuts, yogurt, or seeds — can double to triple the amount of protein in your breakfast.

• Is oatmeal good for weight loss? Oatmeal contains protein and fiber, which can help with weight management by increasing fullness, decreasing appetite, and reducing calorie intake.

• Is oatmeal good for diabetes? It can be. But the type you choose matters. Steel-cut oats may be the best choice, since they’re the least processed and are best at preventing blood sugar spikes.

Processing

Rolled oats are more processed than steel-cut oats. A food is processed if it has been altered or changed from its original form. The more changes that are made to a food, the more processed it is. Since rolled oats are steamed and flattened, they’re considered “slightly processed.” 

Steel-cut oats, on the other hand, are minimally processed. This is because they aren’t changed much from their original form: They’re just cut into pieces. 

In general, experts say that the less processed a food is, the better it is for you. But even though rolled oats are more processed than steel oats, they’re still generally good for you. And neither type is ultra-processed. 

Cook time

Steel-cut oats take longer to cook than rolled oats. That’s because steel-cut oats are coarser, so it takes longer for them to absorb water. On average, steel-cut oats take about 15 to 30 minutes to cook. Meanwhile, rolled oats take about 5 to 10 minutes. This can make rolled oats the more convenient option if you’re looking to make a quick breakfast. 

Taste 

Rolled oats have a soft, creamy texture when cooked. Steel-cut oats, on the other hand, have a chewier, nutty texture. Some find steel-cut oats to be more hearty and flavorful, while others prefer the milder flavor of rolled oats. There’s no clear winner when it comes to taste. The best-tasting choice depends on your personal preferences. 

Glycemic index

The glycemic index (GI) is a way to measure how much different carbs affect your blood sugar. Foods with a high GI cause a faster and higher spike in blood sugar, while foods with a lower GI raise it more slowly. 

Steel-cut oats have a lower GI than rolled oats. This is because their shape makes them take longer to digest. As a result, the body absorbs their carbohydrate content slowly. And your blood sugar won’t spike as much after eating them. This can be especially helpful for people with diabetes or prediabetes. That said, both types of oats are considered good for blood sugar.

Steel-cut vs. rolled oats nutrition

When it comes to nutritional content, there’s not much difference between steel-cut and rolled oats. As you can see from the chart below, they both:

• Are low in fat

• Contain no added sugar

• Provide a good amount of fiber

• Offer some protein

Both types of oats are also a great source of B vitamins, iron, phosphorus, and magnesium. 

Which is healthier, steel-cut oats or rolled oats?

There’s some evidence that steel-cut oats may be healthier. Steel-cut oats do a better job of regulating blood sugar and lowering cholesterol. 

But both types of oatmeal are healthy. Research suggests that eating plenty of oatmeal — either rolled or steel cut — can offer health benefits including: 

• Better heart health

• Lower cholesterol 

• Diabetes management 

• Lower risk of cancer

• Decreased inflammation

• Improved gut health

• Better weight management

Other types of oats

When it comes to choosing oatmeal, besides steel-cut oats and rolled oats, there are other kinds, including: 

• Whole oat groats: This type of oat is even less processed than steel-cut oats. The oat kernel, or grout, is kept whole instead of cutting it with a steel knife. Oat groats take longer to cook, about 45 to 60 minutes.

• Scottish oats: Scottish oats are similar to steel-cut oats. But instead of cutting the grout with a steel knife, it’s ground with a stone. So the oat pieces tend to be smaller, and it has more of a porridge consistency when cooked.

• Quick oats: Quick oats are processed similarly to rolled oats, but they’re steamed longer and rolled thinner. So they can be cooked more easily. Quick oats can be made in 5 minutes or less. 

• Instant oats: Instant oats go a step further than quick oats. They’re rolled even thinner and pre-cooked, so that they can be recooked in as little as 1 minute in the microwave. 

• Oat flour: Oat flour is made by grinding the oat kernel into a fine powder. You can use this instead of wheat flour for baking cookies, muffins, and bread. 

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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