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With all the different oat types out there, it can be confusing to know how and why they are different. In this guide, we'll compare two of the varieties: oat groats vs. rolled oats (aka old-fashioned oats). From taste and appearance to nutrition and cooking methods, we'll do a deep dive into these two whole grains so you can know how and when to incorporate them into your diet. Let's get started!
In case you didn't know, oat groats are the original oat grain that all other forms of oatmeal come from. For example, steel-cut oats are oat groats that have been cut into small chunks by large steel blades. Rolled oats are oat groats that have been steamed and then flattened. Instant oats (aka quick oats) are rolled oats that have been broken into smaller pieces.
If you'd like to learn more about what oat groats are, check out "What are Oat Groats?"
Because rolled oats come from whole oat groats, there are quite a few similarities between the two grains. There are a few key differences though, so let's check 'em out!
🕵️♂️ Appearance
Oat groats are plump oval-shaped grains that remind me of thicker grains of rice.
As mentioned before, rolled oats are oat groats that have been steamed and flattened. They are the same size and color as oat groats but are thin and flakey.
Once cooked, oat groats remain individual grains and are only a little bit sticky.
Old-fashioned oats, however, become very mushy when cooked and form a porridge texture.
🥄Taste
I personally think the flavor of oat groats and rolled oats is basically the same, although you might say the whole oats have a bit of a nuttier flavor.
The big difference comes down to consistency. Rolled oats are mushy and porridge-like, with a softer texture, while oat groats have a more chewy texture.
Oat groats work better as leftovers than rolled oats. When refrigerated, rolled oats become very gelatinous and clumpy, while oat groats remain as individual grains. I find that oat groats last several days longer in the refrigerator than rolled oats do.
Making a big batch of oat groats and freezing them for later is a good idea if you like to prepare whole grains in advance.
💪 Nutrition
Whole-grain oatmeal is a great option if you are looking for a healthy breakfast. Check out these nutrition labels:
Rolled Oats Nutrition for 1 Serving (½ cup dry)
| Calories | 170 |
| Total Fat | 3 grams (4%) |
| Saturated Fat | 0.5 grams (2%) |
| Cholesterol | 0 |
| Sodium | 0 |
| Total Carbohydrates | 30 grams (10%) |
| Dietary Fiber | 5 grams (16%) |
| Protein | 6 grams |
| Sugar | 0 |
| Vitamin D | 0 |
| Iron | 10% |
| Calcium | 0 |
| Potassium | 4% |
Oat Groats Nutrition for 1 serving (¼ cup dry)
| Calories | 170 |
| Total Fat | 3 grams (4%) |
| Saturated Fat | 0.5 grams (2%) |
| Cholesterol | 0 |
| Sodium | 0 |
| Total Carbohydrates | 31 grams (10%) |
| Dietary Fiber | 5 grams (16%) |
| Protein | 6 grams |
| Sugar | 0 |
| Vitamin D | 0 |
| Iron | 10% |
| Calcium | 2% |
| Potassium | 4% |
As you can see from the nutritional values, oat groats and rolled oats are very similar. Rolled oats have lost a bit of nutrition (a small amount of calcium) when they were processed.
Both forms of oats are a rich source of soluble fiber and vitamins and have many nutritional benefits. Whole-grain oats are also a good source of protein. This means it helps you fill up faster and stay full longer, which can lead to weight loss. This also reduces the risk of heart disease and helps lower blood pressure. They are also full of an assortment of vitamins and minerals, as well as antioxidants.
Oatmeal doesn't naturally contain any sugar, but you'll often see oatmeal breakfast recipes loaded with sugar! So watch how much brown sugar, maple syrup, honey, or dried fruit you add to your morning oatmeal. You can easily make oatmeal unhealthy with the number of things you mix in.
Oats are naturally gluten-free. Oftentimes, however, they come into contact with other gluten products, like wheat or barley, during processing or transportation. So if you are a person who has celiac disease, you should look for oat groats that are certified gluten-free oats. If you are just casually avoiding gluten then any oats should be just fine for you.
Oat groats have a lower glycemic index than rolled oats, which makes it the better option for people who need to monitor their blood sugar levels. If you'd like to read more about different types of oatmeal's glycemic index, you can check out: "The Best Oatmeal for Type 2 Diabetes."
⏲️ Cook Time
The biggest difference between the two types of oats is the preparation time. Whole groats take significantly longer to cook than rolled oats. Check out the cook times for each grain with different cooking methods:
Oat Groats
- Instant Pot (aka pressure cooker): 40 minutes
- Rice Cooker: 50 minutes
- Stove Top: 60 minutes
- Crock Pot (aka slow cooker): low-4 to 6 hours, high-2 to 3 hours
Microwave: not recommended, other than for reheating
Rolled Oats:
As you can see, no matter the cooking process, rolled oats have a shorter cooking time.
💰 Cost
At my local grocery store, I can buy oat groats and rolled oats in the bulk bins and they are both .78 cents per pound (as of 10/2023 in WA state).
If I buy them in a package off the shelf, oat groats cost 8.89/lb, and rolled oats cost $1.52/lb.
As you can see, it is SO MUCH more cost-effective to shop in the bulk bins than off the shelf. Especially for oat groats.
I'm sure your local grocery store carries rolled oats, but oat groats can be harder to find.
FAQ
Oat groats and rolled oats are very similar, nutritionally speaking. Oat groats have a bit more calcium and other nutrients, but nothing significant. See the nutrition section for more details.
Every time a grain is processed it loses a little bit of nutrition, so technically, oat groats are the least processed oats and contain the most nutritional value over any other form of oats, especially quick oats.
However, the nutrient loss when becoming different varieties of oats is so minimal that the difference isn't worth worrying about. Oats are not like other types of grains that lose a lot of nutrition when being processed.
All varieties of oats are very healthy. Just make sure you don't add too much sugar on top!
Related
Want to read more comparison articles? Check out:
Oatmeal Recipes
These are my favorite oatmeal recipes:
🔚 Conclusion
I hope this guide was helpful to you. Oat groats and rolled oats are my two favorite types of oats. Let me know which one you prefer!
✌️ Ems
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