Brown rice vs. oatmeal: nutrition per serving, plus white rice
Compare calories, protein, carbs and fiber in 30 g of dry oats and 150 g each of cooked brown and white rice.
Brown rice works well with savory sides. Oatmeal is easy to make one bowl at a time. For nutrition, compare the amount you actually eat.
Nutrition in three example servings
This comparison uses 30 g of dry oats prepared with water and 150 g each of cooked brown and white rice. Milk, seasonings and side dishes are excluded.
| Nutrient | Dry oats, 30 g | Cooked brown rice, 150 g | Cooked white rice, 150 g |
|---|---|---|---|
| Energy | 105 kcal | 228 kcal | 234 kcal |
| Protein | 4.1 g | 4.2 g | 3.8 g |
| Carbohydrate | 20.7 g | 53.4 g | 55.7 g |
| Dietary fiber | 2.8 g | 2.1 g | 2.3 g |
Values are calculated from the 2023 supplement to Japan’s Standard Tables of Food Composition. At these portions, the oats provide fewer calories and carbohydrates and slightly more fiber. Cooked rice includes absorbed water in its weight. Cooking oats with water adds weight without adding calories.
When to choose each
- For a quick breakfast, cook oats with dashi for a savory bowl, or add banana to oats prepared with milk.
- For a meal with fish and miso soup, cook brown rice in a batch and portion it for serving.
- If you usually eat white rice, try oats at one meal and see how the texture and preparation fit your routine.
Sources
- Japan’s MEXT food composition database: oatmeal
- Japan’s MEXT food composition database: cooked brown rice
- Japan’s MEXT food composition database: cooked white rice
Frequently asked questions
Which is lower in calories, brown rice or oatmeal?
In this example, 30 g dry oats provide 105 kcal and 150 g cooked brown rice provides 228 kcal. Portions and additions such as milk change the result.
Which has more fiber?
In these portions, dry oats provide about 2.8 g and cooked brown rice about 2.1 g. Check both the serving size and whether the weight is dry or cooked.
How can I use oatmeal in place of rice?
Use rolled oats for a more distinct texture and microwave them with the amount of water specified on your package. Try dashi or ochazuke seasoning for a savory bowl.
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