5 Types of Oatmeal and How They Differ

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?

“The inedible husk is removed, or hulled, resulting in oat groats,” says Danielle VenHuizen, RDN, the owner of Food Sense Nutrition, a nutrition counseling practice in Burien, Washington. “From there, oats can be processed into the different forms we know and love on the grocery store shelves.”

Here’s a look at how five variations differ.

1. Groats

Pros

“Groat oats are a nutritional treasure trove,” says New York City-based Jasmin Ilkay, MPH, RDN, who provides nutritional guidance for schools, companies, and individuals. “They offer more fiber and a lower glycemic index than their more processed counterparts.” (Glycemic index measures how quickly a food can raise blood sugar levels.) The kernels create a chewy, hearty oatmeal that’s ideal for anyone who enjoys a bit more texture.

Ilkay adds that 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,” she says.

Cons

2. Steel-Cut Oats (Irish Oats)

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

3. Rolled Oats (Old-Fashioned Oats)

Pros

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.”

4. Quick Oats

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

5. Instant Oats

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. If you’re a fan of sturdier, heartier oatmeal, these may not be your favorite texture. If you purchase instant oats in packets, read the nutrition label carefully: Many are loaded with added sugar, artificial sweeteners, salt, and artificial flavors.