🌾 Oats vs Quinoa 🌾
Oats vs Quinoa: calories, protein, carbs and fat compared per 100g. Which is better for weight loss, muscle gain or keto? USDA data.
Best for each goal:
Nutrition comparison per 100g
| Nutrient | 🌾 Oats | 🌾 Quinoa | Winner |
|---|---|---|---|
| Calories | 389 | 368 | Quinoa |
| Protein (g) | 17g | 14g | Oats |
| Carbs (g) | 66g | 64g | Quinoa |
| Fat (g) | 7g | 6g | Depends |
| Fiber (g) | 11g | 7g | Oats |
Visual comparison
Key differences
Oats and quinoa are both highly nutritious whole grains (technically quinoa is a seed) popular in health-conscious diets. Oats are higher in fibre and slightly higher in protein per 100g dry. Quinoa is the only plant food that provides all essential amino acids in near-optimal ratios — making it a complete protein.
Complete protein: Quinoa is one of the few plant foods with a complete amino acid profile — comparable to animal protein. Oats are high in protein but lower in lysine. Both are excellent plant protein sources.
Fibre: Oats win — 11g vs 7g fibre per 100g dry. Oat beta-glucan is a specific soluble fibre associated with reduced cholesterol and improved glycaemic response.
Gluten: Oats naturally contain no gluten but are often cross-contaminated. Certified gluten-free oats exist. Quinoa is inherently gluten-free — relevant for coeliac disease.
Which should you choose?
🔥 Weight loss
Oats win — more fibre (11g vs 7g) provides greater satiety. Beta-glucan fibre specifically slows gastric emptying, keeping you full longer after breakfast.
💪 Muscle gain
Oats win slightly — slightly more protein (17g vs 14g/100g dry) and fibre for gut health. Both are excellent carbohydrate bases for muscle-building meals.
🌿 Complete protein
Quinoa wins — it provides all essential amino acids including lysine, which oats are relatively low in. For vegans relying on plant protein, quinoa's amino acid profile is more complete.
🚫 Gluten-free
Quinoa wins — it is naturally and reliably gluten-free. Oats require certified gluten-free labelling to be safe for coeliac disease.