Calorie comparison
Oatmeal vs Potato
Per 100 grams, oatmeal is the lighter choice by 6 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 | Oatmeal | Potato |
|---|---|---|
| Calories | 71 | 77 |
| Protein | 2.5 g | 2 g |
| Carbs | 12 g | 17 g |
| Fat | 1.5 g | 0.1 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
🥣 Oatmeal
1 cup cooked (234 g)
166 cal
5.9 g protein · 28.1 g carbs · 3.5 g fat
🥔 Potato
1 medium (173 g)
133 cal
3.5 g protein · 29.4 g carbs · 0.2 g fat
Frequently asked
Which has more calories, oatmeal or potato?
Per 100 g, oatmeal has 71 calories and potato has 77. Oatmeal is lower in calories.
Which has more protein, oatmeal or potato?
Oatmeal has 2.5 g of protein per 100 g; potato has 2 g. Oatmeal wins on protein.
Is oatmeal or potato 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 oatmeal — but portion size matters more than which food you pick.
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