Calorie comparison
Oatmeal vs White Rice
Per 100 grams, oatmeal is the lighter choice by 59 calories, while white rice 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 | White Rice |
|---|---|---|
| Calories | 71 | 130 |
| Protein | 2.5 g | 2.7 g |
| Carbs | 12 g | 28 g |
| Fat | 1.5 g | 0.3 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
🍚 White Rice
1 cup cooked (158 g)
205 cal
4.3 g protein · 44.2 g carbs · 0.5 g fat
Frequently asked
Which has more calories, oatmeal or white rice?
Per 100 g, oatmeal has 71 calories and white rice has 130. Oatmeal is lower in calories.
Which has more protein, oatmeal or white rice?
Oatmeal has 2.5 g of protein per 100 g; white rice has 2.7 g. White Rice wins on protein.
Is oatmeal or white rice 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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