Rolled oats vs Granola: Calories, Protein and Which to Choose
A side-by-side comparison of Rolled oats and Granola per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Rolled oats | Granola |
|---|---|---|
| kcal | 379 | 471 |
| Protein | 13.2 g | 10.5 g |
| Carbohydrates | 67.7 g | 64 g |
| Sugar | 1 g | 21 g |
| Fibre | 10.1 g | 7.5 g |
| Fat | 6.5 g | 19.5 g |
| Sodium | 6 mg | 26 mg |
| Nutrient | Rolled oats | Granola |
|---|---|---|
| kcal | 152 | 141 |
| Protein | 5.3 g | 3.2 g |
| Carbohydrates | 27.1 g | 19.2 g |
| Sugar | 0.4 g | 6.3 g |
| Fibre | 4 g | 2.3 g |
| Fat | 2.6 g | 5.9 g |
| Sodium | 2 mg | 8 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Rolled oats has 2.7 g more protein per 100 g.
- Rolled oats has 92 fewer kcal per 100 g (20% less).
- For protein per calorie, Rolled oats wins: 3.5 g of protein per 100 kcal versus 2.2 g.
- Rolled oats has more fibre: 10.1 g versus 7.5 g per 100 g.
Swap equivalents
- 100 g of Rolled oats has the same calories as 80 g of Granola.
- For the protein in 100 g of Rolled oats, you need 125 g of Granola.
Frequently asked questions
Which is better: Rolled oats or Granola?
It depends on your goal. Per 100 g, Rolled oats has 379 kcal and 13.2 g of protein; Granola has 471 kcal and 10.5 g. Rolled oats has 2.7 g more protein per 100 g. Rolled oats has 92 fewer kcal per 100 g (20% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Rolled oats for Granola?
Yes. To keep calories the same, swap 100 g of Rolled oats for about 80 g of Granola. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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