Calorie comparison
Brown Rice vs Rolled Oats
Per 100 grams, brown rice is the lighter choice by 266 calories, while rolled oats 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 | Brown Rice | Rolled Oats |
|---|---|---|
| Calories | 123 | 389 |
| Protein | 2.7 g | 17 g |
| Carbs | 26 g | 66 g |
| Fat | 1 g | 7 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
🍚 Brown Rice
1 cup cooked (195 g)
240 cal
5.3 g protein · 50.7 g carbs · 2 g fat
🌾 Rolled Oats
1/2 cup dry (40 g)
156 cal
6.8 g protein · 26.4 g carbs · 2.8 g fat
Frequently asked
Which has more calories, brown rice or rolled oats?
Per 100 g, brown rice has 123 calories and rolled oats has 389. Brown Rice is lower in calories.
Which has more protein, brown rice or rolled oats?
Brown Rice has 2.7 g of protein per 100 g; rolled oats has 17 g. Rolled Oats wins on protein.
Is brown rice or rolled oats 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 brown rice — but portion size matters more than which food you pick.
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