Raw Oats (Whole)VSCooked Oats
Comparing different preparation states of Oats
VS
Raw Oats (Whole)
Plant
May lack some essential amino acids. Good to pair with variety.
Top Protein
Protein13.5g
Cals
382
Fat
5.9g
Carbs
68.7g
Cooked Oats
Plant
May lack some essential amino acids. Good to pair with variety.
Protein2.5g
Cals
71
Fat
1.5g
Carbs
12.0g
Key Differences
Protein Gap
11.0g
-81% difference
Calorie Gap
311
-81% difference
Fat Gap
4.4g
Carb Gap
56.7g
Category Winners
💪
Most Protein
Per 100g serving
Raw Oats (Whole)
📉
Lowest Calories
For weight loss
Cooked Oats
⚡
Best Efficiency
Protein per calorie
Cooked Oats
Source: USDA FoodData Central • Data as of 2025-12-14