Oats vs White Rice: Calories and Nutrition Compared (2026)

Oats, with 2.5 g of protein, is lower in calories at 71 compared to white rice, which has 2.7 g of protein and 130 calories.

Oats and white rice are staple foods with different nutritional benefits. Understanding their calorie and nutrient content can help in making informed dietary choices.

What Is the Difference Between Oats and White Rice?

Oats are a whole grain food known for their high fiber content and are commonly used in breakfast cereals and baking. They provide a source of carbohydrates and protein. White rice is a refined grain that is widely consumed around the world, often served as a side dish or base for meals. It is primarily a source of carbohydrates.

Oats vs White Rice: Nutrition Side by Side

The following table compares the nutritional content of oats and white rice side by side.

Nutrient (per 100 g)	Oatmeal (cooked)	White rice (cooked)
Calories	71 kcal	130 kcal
Protein	2.5 g	2.7 g
Carbs	12 g	28.2 g
Sugar	0.3 g	0.1 g
Fat	1.5 g	0.3 g
Fiber	1.7 g	0.4 g
Sodium	4 mg	1 mg

Which Is Better, Oats or White Rice?

For weight loss: Oats contain 71 calories per 100 g, while white rice has 130 calories, making oats the lower-calorie option.

For muscle and protein: White rice has slightly more protein at 2.7 g compared to oats, which has 2.5 g.

For low-carb or low-sugar: Oats have 12 g of carbs and 0.3 g of sugar, while white rice has 28.2 g of carbs and 0.1 g of sugar.

How to Track Oats and White rice Accurately

Portion sizes and macronutrient content can often be misjudged, leading to unintentional calorie intake. 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 are not intended as medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, oats or white rice?

White rice has 2.7 g of protein, while oats have 2.5 g.

Which has fewer calories, oats or white rice?

Oats have 71 calories, whereas white rice has 130 calories.

What is the carbohydrate content in oats?

Oats contain 12 g of carbohydrates per 100 g.

What is the carbohydrate content in white rice?

White rice contains 28.2 g of carbohydrates per 100 g.

How much sugar is in oats?

Oats have 0.3 g of sugar per 100 g.

How much fiber is in white rice?

White rice contains 0.4 g of fiber per 100 g.

Key Takeaways

• Oats have 71 calories per 100 g.
• White rice has 130 calories per 100 g.
• Oats contain 2.5 g of protein.
• White rice contains 2.7 g of protein.
• Oats have 12 g of carbohydrates.
• White rice has 28.2 g of carbohydrates.