Steel Oats vs Rolled Oats

By: Bob's Red Mill | May 22 2022

If you grew up enjoying only one type of oats, you might be surprised how much times have changed. Just one trip to the grocery store is enough to understand how many different kinds of oats there are on shelves. Old fashioned oats, quick-cooking oats, instant oats and groats are all different forms of oats that you can enjoy as a nutritious meal. However, two oat types, steel cut oats and rolled oats, are very popular.Keep reading if you're interested in learning more about steel oats vs. rolled oats. This guide will dive into the differences between these two oats and their many benefits.

What Is Oatmeal?

Oatmeal is a popular breakfast food made by combining oats with a liquid such as water or milk. Oatmeal is loaded with nutrients and is one of the most nutritious whole grains available. Oatmeal is typically enjoyed with sweet ingredients like fresh and dried fruit and brown sugar. However, that's not the only way you can enjoy it. Its subtle nutty flavor makes it easy to create bowls of sweet and savory flavors. You can enjoy savory bowls of oatmeal like this Cheesy Oatmeal any time of the day for a delicious and filling meal.

What Are Steel Oats?

Steel Cut Oats are whole oat groats chopped into 2-3 pieces. Pros

Steel cut oats are minimally processed and retain most of the vitamins and nutrients found in the oat groat. Because they are chopped, their cooking time is significantly less than whole oat groats. Steel cut oats are slow to digest, which means they turn into sugar at a slower rate and maintain a low glycemic index.


Despite being faster to cook than oat groats, steel cut oats take much longer to cook than rolled oats, and they are not recommended for the microwave

Steel Cut Oat Nutritional Information


Bob's Red Mill Steel Cut Oats

Serving Size 1/4 cup

Calories 170

Total Fat 2.5g

Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 0mg

Total Carbohydrate 31g

Dietary Fiber 5g

Total Sugars 1g

Protein 5g

Vitamin D omega

Calcium 15mg

Iron 2mg

Potassium 162mg

What Are Rolled Oats?

rolled oats

Rolled Oats are rolled on steel rollers.Rolled oats contain all of the bran and germ of the original groats and are often called Old Fashioned Rolled Oats.


The processing of rolled oats allows them to have a much shorter cooking time than steel cut oats. As a result, rolled oats are the most popular type of oat and are widely available in stores and restaurants.


Some people prefer the chewier texture of steel cut oats than the softer, creamier texture of rolled oats.

Rolled Oats Nutritional Information

Bob’s Red Mill Old Fashioned Rolled Oats

Serving Size 1/2 cup

Calories 190

Total Fat 3g

Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 0mg

Total Carbohydrate 33g

Dietary Fiber 5g

Total Sugars 1g

Protein 6g

Vitamin D omega

Calcium 17mg

Iron 2mg

Potassium 157mg

The Run-Down: Steel Cut Oats vs. Rolled Oats

Benefits of Oats

Oats boast impressive nutritional content that offers up many health benefits. Here are a few of the many reasons people enjoy oats regularly.

Oats Are a Good Source of Fiber

Oats are a good source of fiber, a nutrient essential to a healthy digestive system and good gut health. Meeting your daily fiber requirements by eating oats can help boost regularity and increase feelings of fullness. Fiber also acts as food for healthy gut bacteria and promotes well-balanced gut flora.

Oats May Improve Blood Sugar

Oats are a popular food amongst individuals with type 2 diabetes. People who have type 2 diabetes experience elevated blood sugar levels. Oats may help lower blood sugar back to normal levels. This is mainly because the beta-glucans in oat form a thick gel when consumed and delay stomach emptying and glucose absorption into the blood.

Oats Are Filling

Oats are a delicious, nutritious and filling breakfast. The same beta-glucan that helps balance out blood sugar levels also keeps you feeling fuller for longer. This slow release of energy will help you stay focused throughout the day and keep you full between meals, ultimately reducing the urge to snack on unhealthy foods.

Oats Contain Complex Carbohydrates

All oats are a good source of complex carbohydrates, protein and calories that your body uses for energy. Oats are especially beneficial when consumed before or after high activity since your body uses complex carbs to fuel and repair muscles.

Steel Cut Oat Recipes

Are you interested in adding steel cut oats to your morning routine? Then, try out these delicious breakfast recipes.

Overnight Steel Cut Oats

Easy Overnight Steel Cut Oats with Almond Milk and Honey


Overnight oats are an excellent way to make sure you have a healthy meal to reach for in the morning—especially when you're crunched for time. To make Overnight Steel Cut Oats, mix steel cut oats with a liquid like almond milk, mix in ingredients like almond butter and Flaxseed Meal and let it soak overnight. A versatile and easy-to-make breakfast, you can change the ingredients in this recipe to meet your dietary restrictions. When the oats are done soaking, enjoy cold and straight from the fridge or heat them.

Steel Cut Oat Waffles

You can use steel cut oats to make so much more than oatmeal. If you're looking to switch things up and still want to enjoy a healthy breakfast, use the oats in your pantry to make these Steel Cut Oats Waffles. In this recipe, a base of Steel Cut Oats, Flaxseed Meal, Baking Powder and eggs creates a deliciously fluffy waffle that's flavored with ground cinnamon, brown sugar and butter. Top these waffles with syrup, jam, or your choice of fresh fruit. They're sure to be a hit at the breakfast table.

Rolled Oat Recipes

Use tasty rolled oats to create delicious meals that you can enjoy any time of the day.

Hemp Protein Truffles

Make a nutritious and protein-packed snack and whip up a batch of these Hemp Protein Truffles. The ideal treat to enjoy on the go, these truffles are made with our Hemp Protein Powder and Organic Old Fashioned Rolled Oats. They're simple and great-tasting and can be enjoyed during meals, before heading to the gym, or as dessert.

5 Ingredient Berry Cobbler with Oats

5 Ingredient Berry Cobbler with Oats

Impress everyone with your incredible baking skills and make this 5 Ingredient Berry Cobbler with Oats. It's made with just five ingredients— butter, Almond Flour, Thick Rolled Oats, brown sugar and fresh berries—and is a dessert that you can enjoy guilt-free. Bring this recipe to your next potluck, or make it to enjoy at home. Everyone who tries it is sure to love it.

Now that you better understand the difference between steel cut oats vs. rolled oats, you can determine which will work best in your daily recipe. While both oat types are great-tasting and great for you, their textures, cook times and uses differ. If you're new to cooking with oats, use one of the recipes above to test them out before committing to a specific type. From everyone at Bob's Red Mill, we wish you a healthy and happy day!

Do you prefer one type of oat over another? We'd love to hear more about the oats you enjoy regularly. Share your favorite oatmeal recipes with us in the comments below.



  1. Julie Roskos
    Do you have or plan to have your protein oats available as steel cut oats with protein? I love steel cut oats and that would be fantastic!

    Thank you for working to make healthier oats!!
    1. Elisabeth Allie
      Elisabeth Allie
      Hi Julie, thanks for your feedback! We'll pass this on to our decision makers.
  2. Bill
    Do you plan to have the GFCO steel cut oats available in 25# bags for larger facilities? Thank you, Bill
    1. Ashley Morris
      Hi Bill, we recommend reaching out to customer service to inquire about this: [email protected]
  3. Judith Baron
    Which are in your muesli: rolled oats or steel cut oats?
    1. Ashley Morris
      Hi Judith, we include rolled oats in our Muesli.

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