Rolled oats vs Quinoa: nutrition comparison
Per 100 g · raw, dry vs cooked
Per 100 g, rolled oats has 389 kcal and 16.9 g protein, while quinoa has 120 kcal and 4.4 g protein. Quinoa is the lighter option by 269 kcal. Rolled oats delivers more protein (12.5 g more per 100 g). Rolled oats is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Rolled oats | Quinoa | Difference | |
|---|---|---|---|
| Calories | 389 kcal | 120 kcal | +269 kcal (224%) |
| Protein | 16.9 g | 4.4 g | +12.5 g (284%) |
| Carbohydrate | 66.3 g | 21.3 g | +45 g (211%) |
| Fat | 6.9 g | 1.9 g | +5 g (263%) |
| Fiber | 10.6 g | 2.8 g | +7.8 g (279%) |
| Sugar | 0 g | 0.9 g | −0.9 g (100%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: Rolled oats is higher (389 vs 120 kcal).
- Protein: Rolled oats leads with 16.9 g vs 4.4 g. That is 4.3 g/100 kcal for rolled oats and 3.7 g/100 kcal for quinoa.
- Fiber: Rolled oats provides more (10.6 g vs 2.8 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, rolled oats or quinoa?
Rolled oats has more — 389 kcal vs 120 kcal per 100 g, a difference of 269 kcal.
Which has more protein, rolled oats or quinoa?
Rolled oats has more protein: 16.9 g vs 4.4 g per 100 g.
Is rolled oats healthier than quinoa?
"Healthier" depends on your goals. Per 100 g, rolled oats has 389 kcal and 16.9 g protein, while quinoa has 120 kcal and 4.4 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14