Calorie comparison
Brown Rice vs Oatmeal
Per 100 grams, oatmeal is the lighter choice by 52 calories, while brown rice 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 | Brown Rice | Oatmeal |
|---|---|---|
| Calories | 123 | 71 |
| Protein | 2.7 g | 2.5 g |
| Carbs | 26 g | 12 g |
| Fat | 1 g | 1.5 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
🍚 Brown Rice
1 cup cooked (195 g)
240 cal
5.3 g protein · 50.7 g carbs · 2 g fat
🥣 Oatmeal
1 cup cooked (234 g)
166 cal
5.9 g protein · 28.1 g carbs · 3.5 g fat
Frequently asked
Which has more calories, brown rice or oatmeal?
Per 100 g, brown rice has 123 calories and oatmeal has 71. Oatmeal is lower in calories.
Which has more protein, brown rice or oatmeal?
Brown Rice has 2.7 g of protein per 100 g; oatmeal has 2.5 g. Brown Rice wins on protein.
Is brown rice or oatmeal 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 oatmeal — but portion size matters more than which food you pick.
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