Oats vs White rice vs Quinoa: 3-Way Nutrition Comparison

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

Oats vs White rice vs Quinoa: 3-Way Nutrition Comparison

Side-by-side comparison of Oats (13.5g protein, 379 kcal), White rice (7.1g protein, 360 kcal), and Quinoa (14.1g protein, 368 kcal) per 100g. Quinoa leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

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

Oats vs White rice vs Quinoa — Macros per 100g

Nutrient	Oats	White rice	Quinoa	Best
Calories	379 kcal	360 kcal	368 kcal	White rice
Protein	13.5 g	7.1 g	14.1 g	Quinoa
Carbs	67.7 g	80 g	64.2 g	Quinoa
Fat	6.9 g	0.7 g	6.1 g	White rice
Sodium	0 mg	5 mg	0 mg	Oats

Oats vs White rice vs Quinoa: Who Wins Each Category?

Most protein per 100g: Quinoa — 14.1g

Lowest calorie: White rice — 360 kcal/100g

Leanest (lowest fat): White rice — 0.7g fat/100g

Best protein-per-calorie: Quinoa — 3.83g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Quinoa leads protein density, White rice is lowest calorie, and Quinoa gives the most protein per 100 kcal. Use the matrix to choose by goal.

Oats vs White rice vs Quinoa — 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: Oats vs White rice vs Quinoa

Metric	Oats	White rice	Quinoa
Protein per 100 kcal	3.56g	1.97g	3.83g
Carbs per 100 kcal	17.86g	22.22g	17.45g
Fat per 100 kcal	1.82g	0.19g	1.66g

How Much to Eat to Hit Your Goal

Goal	Oats	White rice	Quinoa
30g protein	222g	423g	213g
50g protein	370g	704g	355g
500 kcal	132g	139g	136g

Diet Compatibility: Oats vs White rice vs Quinoa

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

Quinoa Benefit Signals

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

Quinoa 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.	64.2 g carbs per 100 g

Oats vs White rice vs Quinoa — FAQs

Which has the most protein: Oats, White rice, or Quinoa? Quinoa has the most protein at 14.1g per 100g. (Oats: 13.5g, White rice: 7.1g, Quinoa: 14.1g)

Which is the lowest calorie option among Oats, White rice, and Quinoa? White rice has the fewest calories at 360 kcal per 100g. (Oats: 379 kcal, White rice: 360 kcal, Quinoa: 368 kcal)

Which of the three is best for keto? None of the three are ideal for strict keto.

Which is best for muscle building? For muscle building, prioritise protein. Quinoa delivers the most protein (14.1g/100g) and is the top choice. White rice is second-best if calories are a constraint.

How do Oats, White rice, and Quinoa compare as meal prep staples? Oats: usable for meal prep (13.5g protein, 379 kcal/100g). White rice: usable for meal prep (7.1g protein, 360 kcal/100g). Quinoa: usable for meal prep (14.1g protein, 368 kcal/100g).

Oats, White rice, and Quinoa: A Full Nutrition Comparison

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

Oats has 13.5g protein and 379 kcal per 100g. White rice has 7.1g protein and 360 kcal. Quinoa has 14.1g protein and 368 kcal.

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

Quinoa 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.

Oats vs White rice vs Quinoa: 3-Way Nutrition Comparison

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

Select Food Source

Direction

Amount

Target

protein

13.5g

3.53 oz

Portion: 100gFood fit: 56/100

Serving reality: 3.53 oz, 1.21 cups.

Best benefits

Macro reference: Useful as a source-backed nutrition conversion reference while richer benefit notes are expanded.

Full micronutrients and nutritional profile

calories

380kcal

protein

14g

carbs

68g

fat

6.9g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 314 kcal/cup