Oats vs Quinoa: Calories and Nutrition Compared (2026)

Quinoa is higher in protein at 4.4 g compared to oats at 2.5 g. Oats are lower in calories with 71 calories, while quinoa has 120 calories.

Oats and quinoa are both popular grains known for their health benefits. This comparison will highlight their nutritional differences to help you choose the best option for your diet.

What Is the Difference Between Oats and Quinoa?

Oats are a whole grain that is commonly consumed as oatmeal or used in baked goods. They are known for their health benefits, including heart health and digestive support. Quinoa is a seed often classified as a whole grain, rich in protein and gluten-free. It is commonly used in salads, bowls, and as a side dish.

Oats vs Quinoa: Nutrition Side by Side

The following comparison provides a side-by-side look at the nutritional content of oats and quinoa.

Nutrient (per 100 g)	Oatmeal (cooked)	Quinoa (cooked)
Calories	71 kcal	120 kcal
Protein	2.5 g	4.4 g
Carbs	12 g	21.3 g
Sugar	0.3 g	0.9 g
Fat	1.5 g	1.9 g
Fiber	1.7 g	2.8 g
Sodium	4 mg	7 mg

Which Is Better, Oats or Quinoa?

For weight loss: Oats have 71 calories per 100 g, while quinoa has 120 calories, making oats a lower-calorie option.

For muscle and protein: Quinoa provides 4.4 g of protein per 100 g, which is higher than oats' 2.5 g.

For low-carb or low-sugar: Oats contain 12 g of carbs and 0.3 g of sugar, while quinoa has 21.3 g of carbs and 0.9 g of sugar.

How to Track Oats and Quinoa Accurately

It's easy to misjudge portions and macros when comparing grains, as serving sizes can vary significantly. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on verified nutritional data. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Quinoa has more protein at 4.4 g per 100 g compared to oats, which have 2.5 g.

Which has fewer calories?

Oats have fewer calories at 71 per 100 g, while quinoa has 120 calories.

How much fiber is in oats?

Oats contain 1.7 g of fiber per 100 g.

How much fiber is in quinoa?

Quinoa contains 2.8 g of fiber per 100 g.

What is the sugar content in oats?

Oats have 0.3 g of sugar per 100 g.

What is the sugar content in quinoa?

Quinoa has 0.9 g of sugar per 100 g.

Key Takeaways

• Oats: 71 calories per 100 g.
• Quinoa: 120 calories per 100 g.
• Oats: 2.5 g protein per 100 g.
• Quinoa: 4.4 g protein per 100 g.
• Oats: 1.7 g fiber per 100 g.
• Quinoa: 2.8 g fiber per 100 g.