Calorie comparison
Pasta vs Rolled Oats
Per 100 grams, pasta is the lighter choice by 231 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 | Pasta | Rolled Oats |
|---|---|---|
| Calories | 158 | 389 |
| Protein | 5.8 g | 17 g |
| Carbs | 31 g | 66 g |
| Fat | 0.9 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
🍝 Pasta
1 cup cooked (140 g)
221 cal
8.1 g protein · 43.4 g carbs · 1.3 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, pasta or rolled oats?
Per 100 g, pasta has 158 calories and rolled oats has 389. Pasta is lower in calories.
Which has more protein, pasta or rolled oats?
Pasta has 5.8 g of protein per 100 g; rolled oats has 17 g. Rolled Oats wins on protein.
Is pasta 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 pasta — but portion size matters more than which food you pick.
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