Steel Cut vs. Rolled Oats: Which One is the Better Choice for Your Health?

Oats, a nutritious grain with a long history as a food staple, are commonly enjoyed as oatmeal, a warm and filling breakfast option. Oats provide important nutrients such as vitamins and protein, but what really sets them apart is their high fiber content, which aids digestion and helps you feel satisfied for longer.

When it comes to buying oats, you’ll find a variety of options on the shelf. The most common types include steel cut, quick, instant, and rolled oats, each processed in different ways. These variations result in differences in cooking times, textures, and nutritional profiles. Here, we focus on two popular choices—steel cut oats versus rolled oats—and how their fiber content differs, among other factors.

What Are Steel Cut Oats?

To prepare for a delicious bowl of oatmeal, oats undergo a detailed process. First, they are harvested, cleaned, and hulled, with the outer hull removed because of its tough texture. The remaining oat kernel, or groat, is what’s left. All oat products start as groats, which are the least processed form. Steel cut oats, or Irish oats, are made by chopping these groats into small pieces using steel blades. This method significantly reduces cooking time and gives the oats a chewy yet pleasant texture, unlike the whole groats that require longer cooking.

Steel cut oats are minimally processed, which means they retain a chewy texture. They have a nutty flavor and require around 20–30 minutes to cook on the stovetop.

According to nutritionist Jenna Volpe, RDN, a standard serving of steel cut oats is ¼ cup dry. This serving provides the following nutrients based on USDA data:

Calories: 170Carbohydrates: 31gFiber: 4gFat: gProtein: 4g

What Are Rolled Oats?

Rolled oats, also referred to as old-fashioned oats, are a type of minimally processed oat, though they undergo more processing than steel-cut oats. These oats are steamed and flattened by machinery, after the oat groats have been hulled. Following the steaming process, they are flattened, dried in a kiln, and lightly toasted, which alters their texture when compared to steel-cut oats, but doesn’t significantly change their nutritional benefits.

As a result, rolled oats have a softer, creamier texture and a milder flavor, making them less chewy and grainy than steel-cut oats. They also cook more quickly: in the microwave, they take about 3–5 minutes, and on the stovetop, they need around 10–20 minutes. A standard serving of rolled oats is ½ cup dry, which provides the following nutritional information, according to the USDA:

Calories: 180Carbohydrates: 33gFiber: 3gFat: 3gProtein: 5g

Are Steel Cut Oats Healthier Than Rolled Oats?

Steel cut oats are less processed compared to rolled oats, but does that make them healthier? Volpe notes that from a nutritional perspective, steel cut oats and rolled oats are quite similar, with their nutritional values not differing significantly.

With 180 calories per serving, rolled oats have only 10 more calories than steel cut oats, which contain 170 calories. They also have a comparable fat content. Steel cut oats contain grams of fat, while rolled oats have 3 grams.

One of the key nutritional differences between steel cut oats and rolled oats is the fiber content. Steel cut oats are higher in fiber, providing 4 grams per serving, while rolled oats contain 3 grams. Additionally, steel cut oats have slightly fewer carbohydrates (31 grams) compared to rolled oats (33 grams). As Volpe points out, steel cut oats have a lower glycemic index due to their higher fiber and lower carb content, making them less likely to cause a spike in blood sugar. However, rolled oats are higher in protein, with 5 grams, compared to 4 grams in steel cut oats. So, which is better? Both options can be healthy, depending on your goals. If you’re looking to increase fiber, steel cut oats are ideal. If you need something quicker or prefer a softer texture, rolled oats are a great choice.

Can You Use Steel Cut Oats and Rolled Oats Interchangeably?

You can use steel cut oats and rolled oats interchangeably when making porridge. The base of your oatmeal isn’t critical, so feel free to use whichever you have available and add your favorite toppings.

Baking with oats, however, presents a different challenge. Volpe explains that while it’s technically possible to substitute steel cut oats for rolled oats, it will impact the texture and overall sensory experience of the recipe. Steel cut oats are chewier, whereas rolled oats are softer, which could lead to textural differences. For overnight oats or stovetop cooking, Volpe suggests using rolled oats since they cook faster and have a softer texture. Rolled oats are also the preferred choice for crunchy granola and baked oatmeal. For slow-cooker oatmeal recipes, steel cut oats may be a better option as they tend to hold up better over time.