Quinoa vs Rolled Oats
Per 100 g, quinoa gives 4.4 g protein for 120 calories, while rolled oats gives 16.9 g for 389. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Quinoa | Rolled Oats |
|---|---|---|
| Protein | 4.4 g | 16.9 g |
| Calories | 120 | 389 |
| Carbs | 21.3 g | 66.3 g |
| Fats | 1.9 g | 6.9 g |
| Protein density | 15% | 17% |
Which should you pick?
- Cutting or high-protein dieting: Rolled Oats — more protein per calorie.
- Bulking or hard training days: Rolled Oats packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Quinoa at 21.3 g per 100 g.
- Lowest fat: Quinoa at 1.9 g per 100 g.
Frequently asked questions
- Which has more protein, quinoa or rolled oats?
- Rolled Oats has more protein — 16.9 g per 100 g versus 4.4 g.
- Which is lower in calories?
- Quinoa is lighter at 120 kcal per 100 g, compared with 389 kcal.
- Which is better for cutting?
- Rolled Oats — about 17% of its calories come from protein, versus 15% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap quinoa for rolled oats in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.