Calorie comparison
Apple vs Oatmeal
Per 100 grams, apple is the lighter choice by 19 calories, while oatmeal delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Apple | Oatmeal |
|---|---|---|
| Calories | 52 | 71 |
| Protein | 0.3 g | 2.5 g |
| Carbs | 14 g | 12 g |
| Fat | 0.2 g | 1.5 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍎 Apple
1 medium (182 g)
95 cal
0.5 g protein · 25.5 g carbs · 0.4 g fat
🥣 Oatmeal
1 cup cooked (234 g)
166 cal
5.9 g protein · 28.1 g carbs · 3.5 g fat
Frequently asked
Which has more calories, apple or oatmeal?
Per 100 g, apple has 52 calories and oatmeal has 71. Apple is lower in calories.
Which has more protein, apple or oatmeal?
Apple has 0.3 g of protein per 100 g; oatmeal has 2.5 g. Oatmeal wins on protein.
Is apple or oatmeal better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward apple — but portion size matters more than which food you pick.
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