Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
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
Greek yogurt vs Oats vs White rice — Macros per 100g
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
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
How Much to Eat to Hit Your Goal
Diet Compatibility: Greek yogurt vs Oats vs White rice
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
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.