Oatmeal can be a great way to start the day. But not all varieties are equally nutritious.
While foods like cold cereal or bacon and eggs have dominated the standard American breakfast for decades, oatmeal continues to grow in popularity and desirability. Driven in part by interest in more convenient breakfast options for people on-the-go and in part by social media accounts emphasizing a push toward health and wellness, the global oats market climbed from $5.18 billion in 2019 to $8.29 billion in 2025 and is expected to grow further still.
Such growth may be a good thing as oatmeal has many nutrients most of us need more of and is certainly a healthier alternative to a lot of breakfast fare. But it's helpful to remember that not all varieties are equally nutritious.
What is oatmeal?
Oatmeal is a type of porridge that's made by mixing raw or cooked oats with water or milk. These oats first have to be processed to be separated from an inedible hull. The remaining kernel is known as the groat, says Leslie Bonci, a sports dietitian for the Kansas City Chiefs and founder of Active Eating Advice.
Steel-cut oats are groats that are cut with a steel blade, resulting in a coarsely chopped chewy product that has a somewhat nutty texture and requires a longer cooking time than other types of oats, Bonci explains.
Rolled oats, often called old-fashioned oats, are more popular, and consist of groats that are steamed and then flattened, resulting in a softer, creamier product that cooks a lot faster than steel-cut groats.
Instant oats are even more processed because their groats are still steamed and rolled, but are also pre-cooked and cut into smaller, thinner pieces than rolled oats. This makes it possible to cook instant oats very quickly – though they often become mushy just as fast.
No matter which variety of oats you enjoy, oatmeal tends to be a bit bland on its own. Because of this, "people typically add toppings or ingredients like fruit, nuts, seeds or sweeteners," says Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and an adjunct professor of nutrition at New York University.
Is oatmeal good for you?
Adding toppings or ingredients to oatmeal can have advantages or disadvantages, of course, but the oats at the base of oatmeal offer plenty of benefits.
A little over 1 cup of rolled oats, for instance, contains calcium, iron, magnesium, potassium, phosphorous, zinc, biotin, folate, niacin and over 13 grams of protein and 10 grams of dietary fiber, per the U.S. Department of Agriculture. Such vitamins, minerals and other nutrients "make oatmeal a very nutritious choice," says Young.
Oatmeal is also an excellent source of beta-glucans, she adds, which promote health gut bacteria and research shows can improve blood sugar regulation and reduce your risk of heart disease by lowering LDL (bad) cholesterol levels.
Oatmeal also contains complex carbohydrates, which are helpful in fueling the brain, cells and muscles, says Bonci. And its high protein and high fiber content can also leave you feeling fuller for longer. That, combined with the fact that 1 cup of oatmeal contains just 166 calories, makes the food a good option for people looking for help with healthy weight management.
Can you eat oatmeal every day?
Despite many advantages, some varieties of oatmeal are healthier than others.
There isn't much of a nutritional difference between rolled oats and steel-cut oats, "and both have a lower glycemic index," says Young. This is why they can both help with blood sugar regulation. But due to their additional processing, instant oats have a higher glycemic index, which means they're likely to raise your blood sugar levels more quickly. Still, "pairing oatmeal with protein and healthy fats like nuts or Greek yogurt can help stabilize blood sugar," says Young.
Bonci also warns against adding sugar, honey or syrup to your oatmeal, "which will turn it into a high-carb and high-calorie meal." Instead, she advises sweetening your oatmeal with cinnamon, vanilla "and maybe adding some healthy fats such as nuts or a small amount of apple butter or nut butter."
Due to its high-fiber content, "some people experience bloating or gas when eating oatmeal often," says Young, "but gradual intake can help."
With such considerations in mind, she adds, "oatmeal can be a great part of a balanced diet as long as you opt for less processed varieties and pair it with protein and healthy fats."