Calorie comparison
Rolled Oats vs White Rice
Per 100 grams, white rice is the lighter choice by 259 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 | White Rice |
|---|---|---|
| Calories | 389 | 130 |
| Protein | 17 g | 2.7 g |
| Carbs | 66 g | 28 g |
| Fat | 7 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
🌾 Rolled Oats
1/2 cup dry (40 g)
156 cal
6.8 g protein · 26.4 g carbs · 2.8 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, rolled oats or white rice?
Per 100 g, rolled oats has 389 calories and white rice has 130. White Rice is lower in calories.
Which has more protein, rolled oats or white rice?
Rolled Oats has 17 g of protein per 100 g; white rice has 2.7 g. Rolled Oats wins on protein.
Is rolled oats 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 white rice — but portion size matters more than which food you pick.
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