Raw Oats (Whole)VSCooked Oats
Comparing different preparation states of Oats
Raw Oats (Whole)
Cooked Oats
Nutritional Comparison Summary
When comparing Raw Oats (Whole) and Cooked Oats, there are notable nutritional differences that can influence your dietary choices. Raw Oats (Whole) contains 11.0g more protein per 100g serving, representing a 81% difference in protein content. With 13.5g of protein, Raw Oats (Whole) is the superior choice for those prioritizing protein intake. For those watching their calorie intake, Cooked Oats offers only 71 calories per 100g compared to 381.626 calories in Raw Oats (Whole). In terms of protein efficiency (protein per calorie), Cooked Oats delivers more protein for fewer calories, making it an efficient protein source.
Best For Your Goals
Muscle Building & Recovery
Raw Oats (Whole)With 13.5g of protein per 100g, Raw Oats (Whole) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Cooked OatsAt only 71 calories per 100g, Cooked Oats allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Cooked OatsCooked Oats offers the best protein-to-calorie ratio, delivering 2.5g of protein for just 71 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw Oats (Whole)Both are excellent plant-based options. Raw Oats (Whole) edges ahead with 13.5g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Cooked OatsWith only 12.0g of carbohydrates per 100g, Cooked Oats fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Oats (Whole)For everyday fitness enthusiasts seeking balanced nutrition, Raw Oats (Whole) offers a good protein content at 13.5g with 381.626 calories, fitting well into most active lifestyle meal plans.