Calorie comparison
Oatmeal vs Sourdough Bread
Per 100 grams, oatmeal is the lighter choice by 218 calories, while sourdough bread 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 | Sourdough Bread |
|---|---|---|
| Calories | 71 | 289 |
| Protein | 2.5 g | 12 g |
| Carbs | 12 g | 56 g |
| Fat | 1.5 g | 1.8 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
🍞 Sourdough Bread
1 slice (36 g)
104 cal
4.3 g protein · 20.2 g carbs · 0.6 g fat
Frequently asked
Which has more calories, oatmeal or sourdough bread?
Per 100 g, oatmeal has 71 calories and sourdough bread has 289. Oatmeal is lower in calories.
Which has more protein, oatmeal or sourdough bread?
Oatmeal has 2.5 g of protein per 100 g; sourdough bread has 12 g. Sourdough Bread wins on protein.
Is oatmeal or sourdough bread 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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