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Oats vs White rice: Nutrition Comparison | Macros, Protein, Calories
Side-by-side nutrition comparison: Oats vs White rice. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.
Oats vs White rice: Complete Nutrition Comparison
Oats (13.5g protein, 379 kcal/100g) vs White rice (7.1g protein, 360 kcal/100g). Oats wins on protein and White rice is lower calorie. Full breakdown with serving tables, goal amounts, and substitution guide below.
At a Glance
Oats has 6.4g more protein per 100g.
Oats vs White rice — Nutrition per 100g
Oats vs White rice: Key Differences
**Oats wins on protein** (13.5g vs 7.1g per 100g — 90.1% more)
**White rice is leaner** (0.7g fat vs 6.9g — 885.7% less fat)
**White rice is lower calorie** (360 kcal vs 379 kcal per 100g)
**Oats wins on protein efficiency** (3.6g protein per 100 kcal)
Oats vs White rice — Nutrient Density per Calorie
Oats vs White rice by Serving Size
How Much Oats or White rice to Hit Your Goal
Raw, Cooked, and Logging Comparison
Which Diet Does Each Food Fit?
Neither food has specific dietary flags. Check individual macros for fit with your diet.
Oats Benefit Signals
- Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.
Oats Daily Nutrient Coverage
Oats Condition-Aware Nutrition Notes
How to Substitute Oats for White rice (and Vice Versa)
**To substitute White rice for Oats (same protein):** Use 1.9× the weight. Example: replace 100g Oats with 190g White rice.
**To substitute Oats for White rice (same protein):** Use 0.53× the weight. Example: replace 100g White rice with 53g Oats.
Both are in the **Grain** category, making them interchangeable in most recipes from a culinary standpoint.
Protein Quality Comparison
Protein quality (DIAAS score): White rice: DIAAS 0.47 (lower quality).
DIAAS (Digestible Indispensable Amino Acid Score) measures protein digestibility and amino acid profile. A score ≥1.0 means complete protein; ≥0.75 is good quality; <0.75 indicates some limiting amino acids.
DIAAS (Digestible Indispensable Amino Acid Score) measures protein digestibility and amino acid profile. A score ≥1.0 means complete protein; ≥0.75 is good quality; <0.75 indicates some limiting amino acids.
Oats vs White rice — Frequently Asked Questions
Which has more protein: Oats or White rice? Oats has more protein with 13.5g per 100g vs White rice's 7.1g — 90.1% more per 100g.
Which is lower in calories: Oats or White rice? White rice is lower in calories at 360 kcal vs 379 kcal per 100g.
Is Oats better than White rice for weight loss? For weight loss, Oats has a better protein-to-calorie ratio (3.6g protein per 100 kcal vs 2g). It also has 379 kcal/100g. That said, overall calorie balance matters most — both can fit a weight-loss diet depending on portion size.
Is Oats or White rice better for muscle building? For muscle building, Oats is the better choice with 13.5g protein per 100g. Both are valid sources of protein; the best choice depends on your overall diet and calorie needs.
Which is better for keto: Oats or White rice? Neither Oats (67.7g carbs/100g) nor White rice (80g carbs/100g) is ideal for strict keto.
Can I replace Oats with White rice in recipes? Oats and White rice are in the same food category and can be swapped for macro purposes. To match the protein in 100g Oats, use 53g White rice. Flavor and texture will differ.
How much White rice equals 100g of Oats in protein? To match the 13.5g of protein in 100g of Oats, you need 190g of White rice.
Which has more fat: Oats or White rice? Oats has 6.9g fat per 100g; White rice has 0.7g. Oats has more fat.
What are the main differences between Oats and White rice? The main differences are in protein (6.4g/100g difference), fat (6.2g/100g difference). Oats: 13.5g protein, 6.9g fat, 379 kcal/100g. White rice: 7.1g protein, 0.7g fat, 360 kcal/100g.
Which should I choose: Oats or White rice? The best choice depends on your goal. For protein: Oats. For fewer calories: White rice. Both are nutritious options.
When to Choose Oats vs White rice
Choose Oats for: maximum protein per gram of food, cutting phases, high-protein meal prep.
Choose White rice for: variety, lower calorie option.
Oats vs White rice: Which Should You Choose?
Oats and White rice are both nutritious foods with different macro profiles. Oats provides 13.5g protein, 67.7g carbs, and 6.9g fat per 100g at 379 kcal. White rice provides 7.1g protein, 80g carbs, and 0.7g fat at 360 kcal.
The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.
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.
Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.
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.