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Brown Rice vs Oats: Calories Compared
Brown Rice is lower in calories (123 vs 389 per 100g). Brown Rice has 2.7g protein per 100g versus 16.9g in Oats.
Per typical serving, Brown Rice provides 248 kcal (based on a 202g portion) versus Oats at 156 kcal (40g). The average adult needs around 2,000 calories per day, so brown rice contributes 12.4% and oats contributes 7.8% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Brown Rice | Oats |
|---|---|---|
| Calories | 123 kcal | 389 kcal |
| Protein | 2.7g | 16.9g |
| Carbohydrates | 25.6g | 66.3g |
| of which Sugars | 0.2g | 0g |
| Fat | 1g | 6.9g |
| of which Saturates | 0.3g | 1.2g |
| Fibre | 1.6g | 10.6g |
| Sodium | 4mg | 2mg |
| Potassium | 86mg | 429mg |
| Calcium | 3mg | 54mg |
| Iron | 0.6mg | 4.7mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 6µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Oats has more (389kcal vs 123kcal per 100g) — a difference of 266kcal. Brown Rice is the lower-calories option if that is your priority.
- Protein: Oats has more (16.9g vs 2.7g per 100g) — a difference of 14.2g. Oats is the stronger source of protein here.
- Carbohydrates: Oats has more (66.3g vs 25.6g per 100g) — a difference of 40.7g.
- Sugars: Brown Rice has more (0.2g vs 0g per 100g) — a difference of 0.2g. Oats is the lower-sugars option if that is your priority.
- Fat: Oats has more (6.9g vs 1g per 100g) — a difference of 5.9g. Brown Rice is the lower-fat option if that is your priority.
- Saturated fat: Oats has more (1.2g vs 0.3g per 100g) — a difference of 0.9g. Brown Rice is the lower-saturated fat option if that is your priority.
- Fibre: Oats has more (10.6g vs 1.6g per 100g) — a difference of 9g. Oats is the stronger source of fibre here.
- Sodium: Brown Rice has more (4mg vs 2mg per 100g) — a difference of 2mg. Oats is the lower-sodium option if that is your priority.
- Potassium: Oats has more (429mg vs 86mg per 100g) — a difference of 343mg. Oats is the stronger source of potassium here.
- Calcium: Oats has more (54mg vs 3mg per 100g) — a difference of 51mg. Oats is the stronger source of calcium here.
- Iron: Oats has more (5mg vs 1mg per 100g) — a difference of 4mg. Oats is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Brown Rice has more (6µg vs 0µg per 100g) — a difference of 6µg. Brown Rice is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Brown Rice | % DV | Oats | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Brown Rice is the lower-calorie option at 123 kcal per 100g. If you need more protein, Oats provides more at 16.9g per 100g. For lower carbohydrates, Brown Rice has fewer carbs at 25.6g per 100g.
Both brown rice and oats can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Brown Rice or Oats?
Brown Rice has 123 calories per 100g while Oats has 389 calories per 100g. Oats is higher in calories by 266 kcal per 100g.
Which has more protein, Brown Rice or Oats?
Brown Rice contains 2.7g of protein per 100g. Oats contains 16.9g of protein per 100g. Oats has more protein.
Is Brown Rice healthier than Oats?
Brown Rice has 123 kcal, 2.7g protein, 25.6g carbs and 1g fat per 100g. Oats has 389 kcal, 16.9g protein, 66.3g carbs and 6.9g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Brown Rice or Oats?
Brown Rice contains 1.6g of fibre per 100g, and Oats contains 10.6g per 100g. Oats has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Brown Rice vs Oats?
A typical 1 cup cooked of brown rice (202g) is around 248 calories. A typical half a cup, dry of oats (40g) is around 156 calories — a difference of 92 kcal per serving in favour of oats.
Can I substitute Brown Rice for Oats in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).