Steel cut vs rolled oats: what’s the difference? Can you substitute them? Is one healthier? Here’s what you need to know. Steel
cut vs rolled oats: what’s the difference? These powerhouse whole grains are two ways to process the same ingredient, and both are part of a healthy diet. But is there a clear winner between the two? What are some of the major differences? Here’s a breakdown. All types of oats start as oat groats. the kernels that are processed into different types of oats. The differences are all in the processing: No! We get this question often. Steel cut oats are the texture of a grain like rice or barley, so they require much more cooking than
rolled oats. The amount of liquid you use to cook them are also different. Do not substitute rolled oats in a recipe that calls for steel cut oats, and vice versa. These two types of oats can almost be considered two different foods when it comes to substitutions.Can you substitute steel cut oats for rolled oats?
Steel cut vs rolled oats: nutrition info
Next, let’s review the nutritional differences between steel cut and rolled oats. Here’s the basic nutrition facts for 1 cup of cooked steel cut oats vs 1 cup rolled oats:
Ingredient | Calories | Protein | Carbs | Fiber | Fat |
Steel cut oats | 166 | 5 grams | 28 grams | 4 grams | 3 grams |
Rolled oats | 148 | 5 grams | 27 grams | 4 grams | 3 grams |
Data sources: Old Fashioned Oats nutrition, Steel cut oats nutrition
As you can see, there are very minimal differences between the two in terms of overall nutrition facts. A few more things to consider:
- Steel cut oats may be lower glycemic index than rolled oats. A potential health benefit of steel cut oats is that since they are processed the most minimally, they may have a lower glycemic index (GI) and be digested more slowly. This may allow you to feel fuller and have less of a “spike” of energy after eating. This may make them the best choice for blood sugar control. (Source)
- Both types of oats have beta glucans, a type of soluble fiber that has potential benefits like lower cholesterol, better heart health, and reduced blood sugar and insulin responses. (Source)
Bottom line: There’s not a clear winner between steel cut vs rolled oats. Both have similar nutrition profiles and are part of a healthy diet!
Oatmeal recipes
Want to cook steel cut or rolled oats? We’ve got recipes! Here are some of our favorite ways to start the day:
- 12 Best Oatmeal Recipes to Start the Day
- How to Make Oatmeal: the classic way! These toasted oats have lots of texture.
- Peanut Butter Oatmeal or Easy Banana Oatmeal Delicious variations on a theme!
- Perfect Steel Cut Oats Here’s how to make a big creamy bowl.
- Overnight Oats You don’t even have to cook! Mix up the oats the night before and refrigerate.
- Everyday Baked Oatmeal or Banana Baked Oatmeal Delicious baked Old Fashioned Oats with loads of flavor.
- Pumpkin Baked Oatmeal or Cozy Pumpkin Oatmeal Seasonal spins for fall.
- Instant Pot Oatmeal or Instant Pot Steel Cut Oats Perfect for pressure cooking!
- Best Vegan Oatmeal The plant-based way to start the day.
About the authors
Sonja & Alex
Meet Sonja and Alex Overhiser: Husband and wife. Expert home cooks. Authors of recipes you'll want to make again and again.