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A Comparison of Steel Cut Oats, Old-Fashioned Oats, and Quick Oats

What's With All the Different Kinds of Oats?

Need a little extra fiber and protein? Then reach for some oats. You can make oatmeal, use them to make cookies, add them to smoothies to thicken them up, or grind them to make flour. There are a few different kinds of oats, so how do you know which to choose? Check out the chart below.



Steel cut oats Old-fashioned oats Quick oats
Description Also called Irish or Scotch oats, these are cut, not rolled. They look like chopped up rice, take the longest to cook, and have a slightly chewy consistency. Sometimes called rolled oats, these look like flat little ovals. When processing these oats, the kernels are steamed first, and then rolled to flatten them. They take longer to cook than quick oats, but are quicker than steel cut oats. Also called instant oats, these oats are pre-cooked, dried, and then rolled. They cook in a few minutes when added to hot water, and have a mushy texture.

Want to know how they compare nutritionally? Then keep reading.

The nutritional info is based on a 1/4 cup of uncooked grain.

Steel cut oats Old-fashioned oats Quick oats
Calories 150 75 78
Total Fat 2.5 g 1.5 g 1.3 g
Saturated Fat .5 g .3 g .2 g
Cholesterol 0 mg 0 mg 0 mg
Sodium 0 mg 0 mg 0 mg
Carbs 27 g 13.5 g 13.6 g
Fiber 4 g 2 g 2 g
Sugars .5 g .5 g .3 g
Protein 5 g 2.5 g 3.3 g
Calcium 20 mg 0 mg 10.5 mg

Which type of oats do you eat more often?

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