- Instant oats and rolled oats offer nearly identical nutrition despite textural differences.
- Fiber in oats supports heart health, blood sugar control and gut health.
- Oats can be used in savory and sweet meals, from breakfast to dinner.
It’s a common misconception that instant oats are nutritionally inferior to rolled oats, but when we look at the facts, they are essentially the same. The main differences between them are their shape, texture and cooking time, not their nutrient density. Instant oats can be a hyper-convenient way to get all the benefits of rolled oats, but having both of these options in your pantry allows for variety to help prevent boredom at breakfast.
The difference between rolled oats and instant oats starts with the milling process. All oats begin as groats, which are the whole, hulled oat kernels. Groats are whole-grain, meaning they contain the germ, bran, and endosperm of the grain, where many vitamins, minerals and nutrients are found. Groats are milled into the different oat forms. Old-fashioned rolled oats are made by steaming the groats and rolling the grains flat. Instant oats are rolled thinner, then finely chopped after steaming. This allows instant oats to cook faster.
Where nutrition can vary is in flavored instant oat packets, which may include added sugar, sodium, protein powder or mix-ins like dried fruit or nuts. The oats themselves still offer the same benefits, but the overall nutrition profile changes depending on the add-ins.
Nutrition of Instant vs. Rolled Oats
Instant Oats (100 grams)
Rolled Oats (100 grams)
Calories
362
379
Protein
12g
13.5g
Fat
7g
6g
Carbohydrates
69.5g
69g
Fiber
10g
10g
Health Benefits of Oats
- Lowers cholesterol: Oats contain beta-glucan, a type of soluble fiber that is particularly effective at reducing cholesterol. Beta-glucan forms a gel-like coating in the small intestine, preventing cholesterol from being reabsorbed, thereby lowering cholesterol levels. Additionally, the soluble fiber in oats influences gut microbial activity by contributing to the production of short-chain fatty acids, which may reduce cholesterol production in the body.
- Can help reduce risk of heart disease: High cholesterol and blood pressure are two risk factors for heart disease, which is the leading cause of death for U.S. adults. Studies have shown that beta-glucans in oats can reduce cholesterol and blood pressure, thereby positively affecting heart health.
- May help with weight management: The beta-glucans in oats may influence your perception of satiety and stomach distention, leading to reduced feelings of hunger. Beta-glucans delay gastric emptying, which helps you feel full and satisfied after eating.
- Improves gut microbiome: Oats support the growth of beneficial bacterial groups in your gut that increase concentrations of short-chain fatty acids, which can have anti-inflammatory properties and are associated with favorable health outcomes for certain metabolic disorders.
- Lower risk of type 2 diabetes: The fiber in oats helps stabilize blood sugar levels. The bioactive compounds in oats also support blood sugar levels by reducing inflammation to promote insulin sensitivity and greater glucose control. One meta-analysis found that people who consumed the most oats (5.7 grams per day) had a 28% lower risk of developing type 2 diabetes than those who consumed the least oats (1.3 grams per day).
How to Enjoy Oats
Cook instant oats in the microwave for 90 seconds, or let stand in ½ cup of hot milk for two minutes. Alternatively, experiment with these other ideas for your daily dose of oats:
- Try a savory oatmeal bowl with vegetables and egg
- Prepare overnight oats with strained (Greek-style) yogurt, milk and fruit
- Pulse oats into a coarse powder, then use as breading for fish, chicken, or tofu
- Create oat energy bites
- Add oats to meatballs, meatloaf or burgers as a binding agent
- Replace some of the flour in baked goods with oats
- Mix oats into smoothies for extra thickness and creaminess
- Use oats as a base for pies.
Our Expert Take
Instant oats are nutritionally comparable to rolled oats, making them a simple way to pack fiber into your morning routine. Both are nutrient-rich whole grains packed with soluble fiber, which is beneficial for overall health. Convenience helps make healthy habits stick, and instant oats are an easy way to enjoy a nourishing breakfast any day of the week.
