Oats vs Rice

Per 100 g, Oats has 375 kcal and 13.8 g protein, while Rice has 120 kcal and 2.3 g protein.

Oats

375
kcal per 100 g
13.8 g protein

Rice

120
kcal per 100 g
2.3 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 Oats Rice Difference
Calories Fewer calories for the same weight 375 kcal 120 kcal better 68%
Protein More protein helps with fullness and muscle 13.8 g better 2.3 g 83%
Carbs Lower carbs suits low-carb and diabetic diets 67.5 g 26.7 g better 60%
Fat Lower fat means lower calorie density 6.3 g 0.3 g better 95%
Fiber More fibre improves fullness and digestion 10 g better 0.4 g 96%
Sugar Less sugar means a gentler blood-sugar response 2.5 g 0.1 g better 96%
"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?

Rice

Rice is the lighter choice at 120 kcal per 100 g against 375 for Oats — about 68% 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 2.3 g for Rice. To match that from Rice you would have to eat roughly 6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Oats vs Rice — common questions

Oats has more calories — about 375 kcal per 100 g compared with 120 kcal for Rice.

Oats has more protein — 13.8 g per 100 g against 2.3 g for Rice.

Rice is the lighter choice at 120 kcal per 100 g against 375 for Oats — about 68% 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 2.3 g for Rice. To match that from Rice you would have to eat roughly 6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 495 kcal and 16.1 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 Rice has the edge, mainly on calorie density. Per 100 g, Oats has 375 kcal and 13.8 g protein, while Rice has 120 kcal and 2.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Oats nutrition & serving sizes
Full Rice nutrition & serving sizes

Other comparisons

Oats vs Biryani Oats vs Rajma Oats vs Khichdi Oats vs Sprouts Salad Oats vs Dal Oats vs Vegetable Soup

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.