Types of Oats | The Whole Grains Council (2024)

Confused about all the diﬀerent kinds of oats that are available?
This illustrated list will help you out.

	Raw Oats, newly harvested This is what oats look like before the kernels (groats) are separated from the hulls and stalks. Admittedly, you won’t see them this way in stores, but we thought you’d like to see what they look like fresh from the ﬁelds.
	Whole Oat Groats A groat is another name for a grain kernel. Whole oat groats are the result of simply harvesting oats, cleaning them, and removing their inedible hulls. You can most often ﬁnd these in health food stores. They take the longest to cook.
	Steel Cut Oats If you cut groats into two or three pieces with a sharp metal blade, you get steel cut oats. They cook quicker than oat groats, because water can more easily penetrate the smaller pieces. Steel cut oats are also sometimes called Irish oatmeal.
	Scottish Oatmeal Instead of cutting oats with a steel blade, the Scots traditionally stone-grind them, creating broken bits of varying sizes, which some say results in a creamier porridge than steel-cutting.
	Rolled Oats – regular (old fashioned) Rolled oats (sometimes called old fashioned oats) are created when oat groats are steamed and then rolled into ﬂakes. This process stabilizes the healthy oils in the oats, so they stay fresh longer, and helps the oats cook faster, by creating a greater surface area.
	Rolled Oats – quick or instant If you roll the oat ﬂakes thinner, and/or steam them longer, you create quick oats and ultimately instant oats. The nutrition stays the same (these are all whole grains) but the texture changes – a plus for some people and a drawback for others. The good thing about having so many choices is that everyone can get exactly the taste they like best!
	Oat Flour Oat ﬂour is a whole grain ﬂour that can be used in baking, or for thickening soups and stews.

Wondering about oat bran? Because oat bran is just the bran, and doesn’t contain the germ or the endosperm, it is not considered a whole grain. To learn more about what counts as a whole grain, see this webpage.

Photo credits: Grain Millers (Raw Oats, Oat Groats, Rolled Oats, Quick/Instant Oats, Oat Flour); Purcell Mountain Farms (Scottish Oats); Whole Grains Council (Steel Cut Oats).

FAQs

Types of Oats | The Whole Grains Council? ›

All forms of oats are 100% whole grain, a good source of fiber and have the same nutritional information – same calories, fiber and protein per serving.

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Are all Quaker Oats whole grain? ›

All forms of oats are 100% whole grain, a good source of fiber and have the same nutritional information – same calories, fiber and protein per serving.

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What type of oats are healthiest? ›

Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge.

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What's the difference between whole grain oatmeal and whole grain oat flour? ›

Both types of oats have similar nutritional profiles, although oat flour may be slightly lower in fiber and higher in calories per serving due to its more concentrated nature.

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Which oats are whole grain? ›

As we mentioned before, virtually all oats are whole, so no matter which type you choose, you can be conﬁdent you're getting all the nutritional beneﬁts of a whole grain.

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Is instant oatmeal whole grain or refined grain? ›

Just like rolled oats and steel cut oats, instant oatmeal is a nutrient-dense whole grain with many health benefits. Instant oats are a good source of carbohydrates, vitamins, minerals, and fiber.

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Which form of oats is best? ›

Foods with a high glycemic index cause more rapid spikes in blood sugar, while foods lower on the glycemic index provide a slower release of energy and can help stabilize blood sugar ( 11 ). For this reason, steel-cut or rolled oats may be the best choice to support better blood sugar control.

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What are the least processed oats? ›

Steel-cut oats, also known as Irish or coarse oats, are the least processed form. Steel-cut oat processing involves chopping whole groats into smaller pieces using steel blades. The resulting oats take longer to cook. They also have a chewy consistency and a more robust flavor than other oats, such as quick oatmeal.

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Are rolled oats and quaker oats the same thing? ›

Oatmeal is typically rolled oats and is cut thinly so that they can be cooked within a few minutes. ... They are mushier. Quaker oats Old Fashioned Oats are whole oats that are rolled to flatten them. ... Quick Quaker Oats are simply cut into slightly smaller pieces so they cook faster.

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Is quinoa better than oats? ›

Oats contain macronutrients such as total carbohydrates, calcium, magnesium, total fat, proteins, saturated fats, iron, zinc, potassium, etc. Though both kinds of cereals are rich in nutrients, Quinoa is considered to be the healthier of the two.

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What grain is healthier than oats? ›

Millet. Naturally gluten-free and rich in vitamins and minerals such as phosphorus, magnesium, and folate, millet may be the most nutritious substitute for oatmeal ( 2 ).

Are oats better than rice? ›

Oats are a better option than rice for weight loss and fitness aims. Oats is a better choice for people suffering from Iron Deficiency Anemia. Oats are rich in antioxidants including avenanthramides. Avenanthramides helps in lowering the blood pressure levels.