Oat Groats vs Steel Cut Oats: What are the Differences?

With all the different types of oats 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 steel cut oats.  They are both whole oat grains that make a great addition to your hearty breakfast routine.  Let's get started!

Oat groats are whole oats, the mostly unprocessed grains that are used to make all the other varieties of oatmeal.  For example, old-fashioned oats (aka rolled oats) are groats that have been steamed and flattened to form flakey pieces.  

The reason oat groats are processed is to reduce their cooking time.  They take almost an hour to cook on the stove, but if they are processed, they can take just minutes to cook.  To find out more about whole oat groats, check out "What are Oat Groats? An Easy Guide."

Steel-cut oats are groats that have been cut into smaller pieces, usually by large steel blades (hence the name).  They are also sometimes known as Irish oatmeal or pinhead oats.   

Because steel-cut oats directly come from oat groats, they have quite a few similarities. Let's dive in. 

Jump to:

• 🕵️‍♂️ Appearance
• 🥄Taste
• 💪 Nutrition
• ⏲️ Cook Time
• 💰 Cost
• 📖 Recipes
• Related
• 🔚 Conclusion
• Reviews

🕵️‍♂️ Appearance

Oat groats are plump oval shaped pieces that pretty much keep their form when cooked.  Steel-cut oat groats are less fragmented pieces that have a more mushy texture when cooked.  Both forms are a beautiful toasted golden color. 

🥄Taste

Oat groats and steel cut oats taste very similar to one another.  Both of them have a nice nutty flavor.  They have different textures from one another, however.  Both of them have a chewy texture when cooked, but oat groats are larger grains.  Steel cut oats become more porridge-like and creamy.  

I personally think oat groats work better as leftovers than steel cut oats.  When refrigerated, steel cut oats become very gelatinous and clumpy, while oat groats remain as individual grains.  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

Nutritionally speaking, whole groats and steel-cut oats are the same.  Oat groats do not lose any nutritional value when they are cut into pieces, as opposed to other kinds of oats. 

Both types of oats are a rich source of dietary fiber and vitamins and have many health 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.  They are also full of an assortment of vitamins and minerals, as well as antioxidants.   

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 must seriously avoid gluten, 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.

Both oat groats and steel cut oats have a lower glycemic index than any other type of oatmeal, which makes it the best choice 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 main difference between oat groats and steel cut oats are their cooking times.  Steel cut oats cook have a shorter cooking time than oat groats.  

You can use many different methods to prepare steel-cut oatmeal and whole grain oatmeal.  The most popular ways are on the stove, in a pressure cooker, or in a slow cooker.  

On the stove it takes at least 1 hour to make oat groats, while it only takes about 35-40 to cook steel cut oats. 

It takes 40 minutes to cook oat groats in the Instant pot, and only 15 minutes to make steel cut oats in the Instant Pot.  

Both take about 4-6 hours in the crock pot.  

There is also such thing as "quick cooking steel cut oats".   These are steel cut oats that have been cut into even smaller pieces so they cook even faster, like 5-7 minutes on the stove, making them a great option when you want steel-cut oatmeal fast.  

💰 Cost

As of September 2023, oat groats and steel cut oats both cost 78 cents per pound at my local grocery store.  Obviously, this is a great price for a healthy ingredient.  

Steel cut oats are easier to find at the grocery store than Oat groats are.  I can only find oat groats in the health food bulk bins, but I can find several different brands of steel cut oats in the oatmeal aisle, as well as in the bulk bins. Once again, the steel cut oats in the bulk bins are significantly less expensive than the oats on the shelf. 

If you can't find either oats in your grocery store, you can always order them online! Unfortunately, they are A LOT more expensive online.  I've tried to find the most cost-friendly ones below.

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📖 Recipes

Oat groats and steel cut oats are both great as a breakfast cereal.  Top it with your favorite toppings, like nuts, raisins, brown sugar, or fresh fruit.  Here are some of my favorite recipes from around the web:

Related

Looking for other recipes like this? Try these:

🔚 Conclusion

I hope this guide was helpful to you!  Let me know in the comments, which type of oats are your favorite!

✌️ Ems