Brown Rice vs Oatmeal: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Oatmeal is generally healthier
Oatmeal comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (17g vs 2.6g), more fiber (11g vs 1.8g), less sodium (2mg vs 5mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Oatmeal
17g
More Fiber
Oatmeal
11g
Less Sugar
Brown Rice
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Brown Rice | Oatmeal | Difference |
|---|---|---|---|
| Calories | 111kcal✓ | 389kcal | -278.0kcal |
| Protein | 2.6g | 17g✓ | -14.4g |
| Carbohydrates | 23g✓ | 66g | -43.0g |
| Fat | 0.9g✓ | 7g | -6.1g |
| Fiber | 1.8g | 11g✓ | -9.2g |
| Sugar | 0g | 0g | 0.0g |
| Sodium | 5mg | 2mg✓ | +3.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Brown Rice
Oatmeal
Diet Compatibility
Brown Rice
Oatmeal
When to Choose Brown Rice
- ✓Lower in calories (111 vs 389)
- ✓Lower in carbs (23g vs 66g)
- ✓Less sugar (0g vs 0g)
Common Uses
When to Choose Oatmeal
- ✓Higher in protein (17g vs 2.6g)
- ✓More fiber (11g vs 1.8g)
- ✓Lower sodium (2mg vs 5mg)
Common Uses
Brown Rice vs Oatmeal: Nutritional Analysis
Oatmeal is more calorie-dense at 389 calories per 100g compared to 111 for Brown Rice, a difference of 278 calories. On the protein front, Oatmeal delivers more with 17g per 100g versus 2.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Brown Rice and Oatmeal tell different nutritional stories. Brown Rice provides 23g of carbohydrates, 0.9g of fat, and 1.8g of fiber per 100g, while Oatmeal contains 66g carbs, 7g fat, and 11g fiber. The higher fiber content in Oatmeal supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
Key Takeaways
- For weight management: Brown Rice is the lower-calorie choice at 111 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Oatmeal provides more protein (17g/100g), supporting muscle repair and growth.
- For sustained energy: Oatmeal offers more fiber (11g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Brown Rice or Oatmeal?
Oatmeal has more calories with 389 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 278 calories per 100g serving.
Is Brown Rice healthier than Oatmeal?
Based on our nutritional analysis, Oatmeal is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Oatmeal has 389 calories, 17g protein, and 11g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Brown Rice and Oatmeal?
Oatmeal has more protein with 17g per 100g, compared to Brown Rice with 2.6g. Oatmeal provides 14.4g more protein per 100g serving.
Which is better for weight loss, Brown Rice or Oatmeal?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 389 calories in Oatmeal. Oatmeal also offers 11g of fiber per 100g, which helps you feel fuller longer.
Does Brown Rice or Oatmeal have fewer carbs?
Brown Rice has fewer carbs with 23g per 100g, compared to Oatmeal with 66g. If you're following a low-carb diet, Brown Rice is the better option with 43.0g fewer carbohydrates.
Related Comparisons
About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.