Calorie comparison
Oatmeal vs Sweet Potato
Per 100 grams, oatmeal is the lighter choice by 15 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 | Sweet Potato |
|---|---|---|
| Calories | 71 | 86 |
| Protein | 2.5 g | 1.6 g |
| Carbs | 12 g | 20 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
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
Frequently asked
Which has more calories, oatmeal or sweet potato?
Per 100 g, oatmeal has 71 calories and sweet potato has 86. Oatmeal is lower in calories.
Which has more protein, oatmeal or sweet potato?
Oatmeal has 2.5 g of protein per 100 g; sweet potato has 1.6 g. Oatmeal wins on protein.
Is oatmeal or sweet 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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