Calorie comparison
Quinoa vs Rolled Oats
Per 100 grams, quinoa is the lighter choice by 269 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 | Quinoa | Rolled Oats |
|---|---|---|
| Calories | 120 | 389 |
| Protein | 4.4 g | 17 g |
| Carbs | 21 g | 66 g |
| Fat | 1.9 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
🌾 Quinoa
1 cup cooked (185 g)
222 cal
8.1 g protein · 38.9 g carbs · 3.5 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, quinoa or rolled oats?
Per 100 g, quinoa has 120 calories and rolled oats has 389. Quinoa is lower in calories.
Which has more protein, quinoa or rolled oats?
Quinoa has 4.4 g of protein per 100 g; rolled oats has 17 g. Rolled Oats wins on protein.
Is quinoa 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 quinoa — but portion size matters more than which food you pick.
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