Calorie comparison
Oatmeal vs Quinoa
Per 100 grams, oatmeal is the lighter choice by 49 calories, while quinoa 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 | Oatmeal | Quinoa |
|---|---|---|
| Calories | 71 | 120 |
| Protein | 2.5 g | 4.4 g |
| Carbs | 12 g | 21 g |
| Fat | 1.5 g | 1.9 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
🥣 Oatmeal
1 cup cooked (234 g)
166 cal
5.9 g protein · 28.1 g carbs · 3.5 g fat
🌾 Quinoa
1 cup cooked (185 g)
222 cal
8.1 g protein · 38.9 g carbs · 3.5 g fat
Frequently asked
Which has more calories, oatmeal or quinoa?
Per 100 g, oatmeal has 71 calories and quinoa has 120. Oatmeal is lower in calories.
Which has more protein, oatmeal or quinoa?
Oatmeal has 2.5 g of protein per 100 g; quinoa has 4.4 g. Quinoa wins on protein.
Is oatmeal or quinoa 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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