Difference between oatmeal and oat flakes: what is the difference?

Wondering what the difference is between oatmeal and oat flakes ? You're not alone! These two forms of oats are very similar, but differ in structure, preparation time, processing and nutritional value. In this extensive article you will discover exactly what the difference is between oatmeal and oat flakes, so that you can consciously choose your favorite breakfast.

Do you know the difference between oatmeal and oat flakes?

Oats come in all sorts of forms and sometimes the names are mixed up. For example:

Rolled oats or old fashioned oats (oat flakes)
Quick oats (oatmeal)
Instant oats
Steel cut oats

In this article we focus on the two most popular ones: oatmeal and oat flakes. What is the real difference?

What are rolled oats?

Rolled oats – also known as rolled oats – are made from whole oat grains. First, the grains are steamed, then flattened between heavy rollers and then dried. This process ensures that the flakes have a long shelf life and that their nutritious fats are retained.

Oat flakes are coarse, firm and give a nice bite to your breakfast. They are one of the most used oat products worldwide.

What is oatmeal (quick oats)?

Oatmeal is made in much the same way, but with a few differences:

The oats are steamed for longer
Rolled thinner
Then often cut into smaller pieces

The result? A finer product that is ready super fast. Perfect if you are short on time and want to make a bowl of warm porridge quickly.

Difference between oatmeal and oat flakes

Edit:

Oat flakes: Steamed briefly and coarsely crushed
Oatmeal: Steamed longer, finer rolled, often sliced

Structure:

Oat flakes: Coarse, chewy and with bite
Oatmeal: Fine, creamy and soft

Preparation time:

Oat flakes: 8 to 10 minutes cooking time
Oatmeal: 3 to 5 minutes

Applications:

Oat flakes: ideal for muesli, granola and overnight oats
Oatmeal: great for porridge , baking or quick smoothies

Nutritional Value of Oatmeal vs Oat Flakes

Kind	Calories (1/2 cup)	Fat	Carbohydrates	Fibres	Sugar	Egg white
oat flakes	190 kcal	3g	33g	5g	1g	6g
Oatmeal	180 kcal	3g	32g	4g	0g	6g

Processing and nutritional value

Although both oatmeal and rolled oats are made from the whole oat kernel, they are processed differently. Rolled oats retain their original shape more, while rolled oats are often ground a little finer for faster preparation. A scientific study published in the journal Foods shows that highly processed oat products – such as instant oatmeal – can lose more nutrients and have a higher glycemic index, meaning they are absorbed by the body more quickly. However, this is especially true for industrial varieties that are highly pre-processed. With quality oats, such as those in our oats , most of the natural nutritional value is retained because minimal processing is deliberately chosen. (source)

Glycemic Index (GI): What does it mean?

The glycemic index (GI) shows how quickly a carbohydrate-rich product raises your blood sugar level. The lower the GI, the more stable your energy level remains.

Oat flakes: GI of 59
Oatmeal: GI of 66

Both fall into the “low to medium” category, but oatmeal causes a sugar spike slightly faster.

Tip: You can delay that sugar spike by adding healthy fats and proteins to your breakfast. Think about:

a tablespoon of peanut butter
a scoop of Boost Mix
unsalted nuts
full-fat yogurt or cottage cheese

This way your blood sugar level remains stable and you feel satisfied for longer.

Are both suitable for overnight oats?

Definitely! Both rolled oats and oatmeal are perfect for overnight oats.

Oat flakes give a little more bite, especially in our muesli which also contains pieces of nuts and dried fruit – a winner in terms of texture.
Oats give a softer, creamier texture. We also often use our oats in overnight oats – and they work perfectly!

If you use instant oats , we recommend adding a tablespoon of boost mix for extra fiber, protein, and structure. Discover the perfect recipe for overnight oats here .

When do you choose what?

Do you have time and do you like texture? → Choose oatmeal
Want to make a warm bowl of oatmeal quickly? → Go for oatmeal
Do you make overnight oats? → Both are great, choose what you like
Do you like bite with nuts and fruit? → Try our muesli based on oat flakes

Recipe with oat flakes

Overnight Muesli is a favorite recipe here at the office. You can easily prepare it in advance for a few days. And you can vary it a lot to always have a 'different' breakfast.

The Muesli is a rich mix of whole oat flakes, pieces of cashew, almond, pecan, hazelnut, walnut, Brazil nut, sesame seed, pumpkin seeds, sunflower seeds, hemp seed, chia seed, linseed, dried apricots, figs, plums, cranberries and dates

View the recipe for Muesli overnight here

Recipe with oatmeal

The beauty of making overnight oats is that you only need two basic ingredients: oats and a liquid like milk or yogurt. But for extra flavor, texture, and nutrients, you can add extras like chia seeds, Greek yogurt, or peanut butter.

View the recipe for overnight oatmeal in 6 flavors here