Calorie comparison
Rolled Oats vs Sourdough Bread
Per 100 grams, sourdough bread is the lighter choice by 100 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 | Rolled Oats | Sourdough Bread |
|---|---|---|
| Calories | 389 | 289 |
| Protein | 17 g | 12 g |
| Carbs | 66 g | 56 g |
| Fat | 7 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
🌾 Rolled Oats
1/2 cup dry (40 g)
156 cal
6.8 g protein · 26.4 g carbs · 2.8 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, rolled oats or sourdough bread?
Per 100 g, rolled oats has 389 calories and sourdough bread has 289. Sourdough Bread is lower in calories.
Which has more protein, rolled oats or sourdough bread?
Rolled Oats has 17 g of protein per 100 g; sourdough bread has 12 g. Rolled Oats wins on protein.
Is rolled oats 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 sourdough bread — but portion size matters more than which food you pick.
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