Brown Rice vs Oats

Per 100 g, Brown Rice has 354 kcal and 9.2 g protein, while Oats has 375 kcal and 13.8 g protein.

Brown Rice

354
kcal per 100 g
9.2 g protein

Oats

375
kcal per 100 g
13.8 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Brown Rice Oats Difference
Calories Fewer calories for the same weight 354 kcal better 375 kcal 6%
Protein More protein helps with fullness and muscle 9.2 g 13.8 g better 33%
Carbs Lower carbs suits low-carb and diabetic diets 74.8 g 67.5 g better 10%
Fat Lower fat means lower calorie density 1.2 g better 6.3 g 81%
Fiber More fibre improves fullness and digestion 4.4 g 10 g better 56%
Sugar Less sugar means a gentler blood-sugar response 0.7 g better 2.5 g 72%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Brown Rice

Brown Rice is the lighter choice at 354 kcal per 100 g against 375 for Oats — about 6% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Oats

Oats is the stronger protein source, with 13.8 g per 100 g against 9.2 g for Brown Rice. To match that from Brown Rice you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Brown Rice vs Oats — common questions

Oats has more calories — about 375 kcal per 100 g compared with 354 kcal for Brown Rice.

Oats has more protein — 13.8 g per 100 g against 9.2 g for Brown Rice.

Brown Rice is the lighter choice at 354 kcal per 100 g against 375 for Oats — about 6% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Oats is the stronger protein source, with 13.8 g per 100 g against 9.2 g for Brown Rice. To match that from Brown Rice you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 729 kcal and 23 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Brown Rice has the edge, mainly on calorie density. Per 100 g, Brown Rice has 354 kcal and 9.2 g protein, while Oats has 375 kcal and 13.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Brown Rice nutrition & serving sizes
Full Oats nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.