Oats vs Sprouts Salad

Per 100 g, Oats has 375 kcal and 13.8 g protein, while Sprouts Salad has 105 kcal and 7.5 g protein.

Oats

375
kcal per 100 g
13.8 g protein

Sprouts Salad

105
kcal per 100 g
7.5 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 Sprouts Salad Difference
Calories Fewer calories for the same weight 375 kcal 105 kcal better 72%
Protein More protein helps with fullness and muscle 13.8 g better 7.5 g 46%
Carbs Lower carbs suits low-carb and diabetic diets 67.5 g 15 g better 78%
Fat Lower fat means lower calorie density 6.3 g 1 g better 84%
Fiber More fibre improves fullness and digestion 10 g better 4.5 g 55%
Sugar Less sugar means a gentler blood-sugar response 2.5 g 2 g better 20%
"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?

Sprouts Salad

Sprouts Salad is the lighter choice at 105 kcal per 100 g against 375 for Oats — about 72% 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 7.5 g for Sprouts Salad. To match that from Sprouts Salad you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Sprouts Salad is more efficient per calorie (7.1 g of protein per 100 kcal against 3.7 g), so it is the better pick if you are also holding calories down.

Oats vs Sprouts Salad — common questions

Oats has more calories — about 375 kcal per 100 g compared with 105 kcal for Sprouts Salad.

Oats has more protein — 13.8 g per 100 g against 7.5 g for Sprouts Salad.

Sprouts Salad is the lighter choice at 105 kcal per 100 g against 375 for Oats — about 72% 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 7.5 g for Sprouts Salad. To match that from Sprouts Salad you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Sprouts Salad is more efficient per calorie (7.1 g of protein per 100 kcal against 3.7 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 480 kcal and 21.3 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 Sprouts Salad has the edge, mainly on calorie density. Per 100 g, Oats has 375 kcal and 13.8 g protein, while Sprouts Salad has 105 kcal and 7.5 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 Sprouts Salad nutrition & serving sizes

Other comparisons

Oats vs Khichdi 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.