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What are the Differences Between Rolled Oats and Instant Oats?

oat bowl

Oatmeal is a popular breakfast option, and for good reason. It’s filling, affordable, and can be made in a variety of ways. It’s simple to make, has a lot of texture, and can be comforting for both the mind and the body.


In a chilly morning, nothing beats a quick steaming bowl of oats. Preparation time is the most significant difference between rolled oats and instant oats.


What are Rolled Oats?

Rolled oats are a whole-grain cereal that has been lightly processed. Old-Fashioned Oats are another name for them. 


Oat groats are used to make rolled oats. During production, dehusked oat groats are heated before being rolled into flat flakes with powerful rollers.


Next, they are lightly toasted for stability. Heat treatment helps in the stabilization of the natural fats in the oats, extending their shelf life. 


Because rolled oats thickness is thicker than Instant Oats, it requires longer time to cook. 


There are approximately 400 calories in 100 grams of Rolled Oats. The content comes with Vitamin B1, Vitamin B5 and minerals also high in dietary fibre and contains beta-glucan, a soluble fibre with cholesterol-lowering properties.


Rolled whole oats can be eaten as old-fashioned oats and can be used to make oatcakes, pancakes, flapjacks, biscuits, cookies, cakes, and porridge. Muesli and granola both have them as primary ingredients.


Moreover, they can be used to make Oats Date Cookies, Oats Ketupat with Shrimp Sambal, Prawn Oat Porridge and more.

What are Instant Oats?

Compared with Rolled Oats, Instant Oats undergo additional cutting process which cut the old flakes into smaller flakes for quick preparation.



All you have to do is add hot water and it is ready for consumption! The texture of instant oats tends to creamier and smoother compared with rolled oats.


Nutrients such as vitamin A, minerals, calcium, and iron are all present.


A serving (40g) of  instant oats has 3.4 grams of fat and 4.2 grams of fibre on average. In addition, each serving (40g) contains around 4 grams of protein.


As a result, they’re great for eating while camping, at hotels, in the office, or as quick breakfasts on the move.


Additionally, instant oats are the main ingredients for you to create many creative recipes, such as Fish in Spiced Rice Oats Soup, Lentil And Oats Salad, Oats and Chana Dhal Poli, Oat Veggie Patties, and many others.


Beyond method of production, cook time, and texture, there are other differences between rolled oats and instant oats. Let’s explore a couple of those differences.



Cooking rolled oats take a longer time compared to instant oats. They require about 5 minutes to cook properly. For instant oats, you only have to add hot water, stir and enjoy! Easy as 123. =D


Nutritional Value

Oatmeal are well-known for their nutritional value. They’re high in soluble and insoluble fibre, which can benefit your digestive system, make you feel fuller for longer, and even help you lose weight.


Oats also contain good source of protein and healthy fats. You can relax, though, knowing that both rolled and instant oatmeal retain their nutrients.


In a Nutshell

Choosing between rolled oats vs. instant oats depends on your needs, how you prefer to cook your oats, and what kind of texture that you prefer.


Whatever type of oats you pick, you can be confident that you’ll be having a high-quality, healthy, and delicious breakfast.