Calorie comparison
English Muffin vs Rolled Oats
Per 100 grams, english muffin is the lighter choice by 154 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 | English Muffin | Rolled Oats |
|---|---|---|
| Calories | 235 | 389 |
| Protein | 8 g | 17 g |
| Carbs | 46 g | 66 g |
| Fat | 1.8 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
🫓 English Muffin
1 muffin (57 g)
134 cal
4.6 g protein · 26.2 g carbs · 1 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, english muffin or rolled oats?
Per 100 g, english muffin has 235 calories and rolled oats has 389. English Muffin is lower in calories.
Which has more protein, english muffin or rolled oats?
English Muffin has 8 g of protein per 100 g; rolled oats has 17 g. Rolled Oats wins on protein.
Is english muffin 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 english muffin — but portion size matters more than which food you pick.
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