Green Salad vs Oats

Per 100 g, Green Salad has 63 kcal and 1 g protein, while Oats has 375 kcal and 13.8 g protein.

Green Salad

63
kcal per 100 g
1 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 Green Salad Oats Difference
Calories Fewer calories for the same weight 63 kcal better 375 kcal 83%
Protein More protein helps with fullness and muscle 1 g 13.8 g better 93%
Carbs Lower carbs suits low-carb and diabetic diets 4.9 g better 67.5 g 93%
Fat Lower fat means lower calorie density 4.2 g better 6.3 g 33%
Fiber More fibre improves fullness and digestion 2.1 g 10 g better 79%
Sugar Less sugar means a gentler blood-sugar response 1.5 g better 2.5 g 40%
"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?

Green Salad

Green Salad is the lighter choice at 63 kcal per 100 g against 375 for Oats — about 83% 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 1 g for Green Salad. To match that from Green Salad you would have to eat roughly 13.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Green Salad vs Oats — common questions

Oats has more calories — about 375 kcal per 100 g compared with 63 kcal for Green Salad.

Oats has more protein — 13.8 g per 100 g against 1 g for Green Salad.

Green Salad is the lighter choice at 63 kcal per 100 g against 375 for Oats — about 83% 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 1 g for Green Salad. To match that from Green Salad you would have to eat roughly 13.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 438 kcal and 14.8 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 Green Salad has the edge, mainly on calorie density. Per 100 g, Green Salad has 63 kcal and 1 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 Green Salad 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.