Greek yogurt vs Oats vs White rice: 3-Way Nutrition Comparison

Three-way nutrition comparison: Greek yogurt, Oats, and White rice. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Greek yogurt vs Oats vs White rice: 3-Way Nutrition Comparison

Side-by-side comparison of Greek yogurt (10.2g protein, 59 kcal), Oats (13.5g protein, 379 kcal), and White rice (7.1g protein, 360 kcal) per 100g. Oats leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

Oats leads for protein density, while Greek yogurt is the lowest-calorie option per 100g. Use the tables below for calories, fat, carbs, diet fit, and goal portions.

Greek yogurt vs Oats vs White rice — Macros per 100g

Nutrient	Greek yogurt	Oats	White rice	Best
Calories	59 kcal	379 kcal	360 kcal	Greek yogurt
Protein	10.2 g	13.5 g	7.1 g	Oats
Carbs	3.6 g	67.7 g	80 g	Greek yogurt
Fat	0.4 g	6.9 g	0.7 g	Greek yogurt
Sodium	0 mg	0 mg	5 mg	Greek yogurt

Greek yogurt vs Oats vs White rice: Who Wins Each Category?

Most protein per 100g: Oats — 13.5g

Lowest calorie: Greek yogurt — 59 kcal/100g

Leanest (lowest fat): Greek yogurt — 0.4g fat/100g

Best protein-per-calorie: Greek yogurt — 17.29g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Oats leads protein density, Greek yogurt is lowest calorie, and Greek yogurt gives the most protein per 100 kcal. Use the matrix to choose by goal.

Greek yogurt vs Oats vs White rice — Nutrition Radar

Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.

Nutrient Density per Calorie: Greek yogurt vs Oats vs White rice

Metric	Greek yogurt	Oats	White rice
Protein per 100 kcal	17.29g	3.56g	1.97g
Carbs per 100 kcal	6.1g	17.86g	22.22g
Fat per 100 kcal	0.68g	1.82g	0.19g

How Much to Eat to Hit Your Goal

Goal	Greek yogurt	Oats	White rice
30g protein	294g	222g	423g
50g protein	490g	370g	704g
500 kcal	847g	132g	139g

Diet Compatibility: Greek yogurt vs Oats vs White rice

Diet	Greek yogurt	Oats	White rice
Keto-compatible	✓	✗	✗
Vegan	✗	✗	✗
High-protein (≥20g/100g)	✗	✗	✗
Gluten-free	✗	✗	✗
Dairy-free	✗	✗	✗

Oats Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Oats Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
watch	diabetes aware	Track total carbohydrate and sugar if using diabetes-aware meal planning.	67.7 g carbs per 100 g

Greek yogurt vs Oats vs White rice — FAQs

Which has the most protein: Greek yogurt, Oats, or White rice? Oats has the most protein at 13.5g per 100g. (Greek yogurt: 10.2g, Oats: 13.5g, White rice: 7.1g)

Which is the lowest calorie option among Greek yogurt, Oats, and White rice? Greek yogurt has the fewest calories at 59 kcal per 100g. (Greek yogurt: 59 kcal, Oats: 379 kcal, White rice: 360 kcal)

Which of the three is best for keto? For keto: Greek yogurt (3.6g carbs/100g) qualify. The others have higher carb content.

Which is best for muscle building? For muscle building, prioritise protein. Oats delivers the most protein (13.5g/100g) and is the top choice. Greek yogurt is second-best if calories are a constraint.

How do Greek yogurt, Oats, and White rice compare as meal prep staples? Greek yogurt: usable for meal prep (10.2g protein, 59 kcal/100g). Oats: usable for meal prep (13.5g protein, 379 kcal/100g). White rice: usable for meal prep (7.1g protein, 360 kcal/100g).

Greek yogurt, Oats, and White rice: A Full Nutrition Comparison

This page compares Greek yogurt, Oats, and White rice across protein, fat, carbohydrates, and calories per 100g of raw weight.

Greek yogurt has 10.2g protein and 59 kcal per 100g. Oats has 13.5g protein and 379 kcal. White rice has 7.1g protein and 360 kcal.

All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.

Oats Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Greek yogurt vs Oats vs White rice: 3-Way Nutrition Comparison

Three-way nutrition comparison: Greek yogurt, Oats, and White rice. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Select Food Source

Direction

Amount

Target

protein

10.2g

3.53 oz

Portion: 100gFood fit: 59/100

Serving reality: 3.53 oz, 0.4 cups.

Best benefits

Dairy protein: Useful when comparing dairy foods for protein and calcium together.

Full micronutrients and nutritional profile

calories

59kcal

protein

10g

carbs

3.6g

fat

0.4g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 147 kcal/cup