Rolled Oats vs Pasta
Per 100 g, rolled oats gives 16.9 g protein for 389 calories, while pasta gives 5 g for 131. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Rolled Oats | Pasta |
|---|---|---|
| Protein | 16.9 g | 5 g |
| Calories | 389 | 131 |
| Carbs | 66.3 g | 25 g |
| Fats | 6.9 g | 1.1 g |
| Protein density | 17% | 15% |
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: Pasta at 25 g per 100 g.
- Lowest fat: Pasta at 1.1 g per 100 g.
Frequently asked questions
- Which has more protein, rolled oats or pasta?
- Rolled Oats has more protein — 16.9 g per 100 g versus 5 g.
- Which is lower in calories?
- Pasta is lighter at 131 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 rolled oats for pasta 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.