Calorie comparison
Rolled Oats vs Waffle
Per 100 grams, waffle is the lighter choice by 98 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 | Waffle |
|---|---|---|
| Calories | 389 | 291 |
| Protein | 17 g | 8 g |
| Carbs | 66 g | 33 g |
| Fat | 7 g | 14 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
🧇 Waffle
1 waffle (75 g)
218 cal
6 g protein · 24.8 g carbs · 10.5 g fat
Frequently asked
Which has more calories, rolled oats or waffle?
Per 100 g, rolled oats has 389 calories and waffle has 291. Waffle is lower in calories.
Which has more protein, rolled oats or waffle?
Rolled Oats has 17 g of protein per 100 g; waffle has 8 g. Rolled Oats wins on protein.
Is rolled oats or waffle 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 waffle — but portion size matters more than which food you pick.
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