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Oatmeal vs quinoa

By our estimate, oatmeal is more filling per calorie than quinoa: 5 versus 4 out of 5. Oatmeal has fewer calories: 71 kcal per 100 g, versus 120 for quinoa, so the same calories come with more grams of food.

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Last updated
Sources
3 primary
Data
USDA FDC 173905 and 168917

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Key differences

  • They provide similar protein per calorie: 3.6 g per 100 kcal for oatmeal and 3.7 g for quinoa.
  • Oatmeal has fewer calories: 71 kcal per 100 g, versus 120 for quinoa, so the same calories come with more grams of food.
  • Quinoa has more fiber: 2.8 g per 100 g, versus 1.7 g for oatmeal.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Oatmeal, cooked with water; Quinoa, cooked.
NutrientOatmealserving: 200 g (7 oz)Quinoaserving: 150 g (5.5 oz)Difference
Calories71 kcal per 100 g (3.5 oz)142 kcal per serving120 kcal per 100 g (3.5 oz)180 kcal per serving+49 kcal per 100 g (3.5 oz)+38 kcal per serving
Protein2.5 g per 100 g (3.5 oz)5.1 g per serving4.4 g per 100 g (3.5 oz)6.6 g per serving+1.9 g per 100 g (3.5 oz)+1.5 g per serving
Carbohydrates12 g per 100 g (3.5 oz)24 g per serving21.3 g per 100 g (3.5 oz)32 g per serving+9.3 g per 100 g (3.5 oz)+7.9 g per serving
of which sugars0.3 g per 100 g (3.5 oz)0.5 g per serving0.9 g per 100 g (3.5 oz)1.3 g per serving+0.6 g per 100 g (3.5 oz)+0.8 g per serving
Fiber1.7 g per 100 g (3.5 oz)3.4 g per serving2.8 g per 100 g (3.5 oz)4.2 g per serving+1.1 g per 100 g (3.5 oz)+0.8 g per serving
Fat1.5 g per 100 g (3.5 oz)3 g per serving1.9 g per 100 g (3.5 oz)2.9 g per serving+0.4 g per 100 g (3.5 oz)−0.2 g per serving
of which saturated0.3 g per 100 g (3.5 oz)0.6 g per serving0.2 g per 100 g (3.5 oz)0.3 g per serving−0.1 g per 100 g (3.5 oz)−0.3 g per serving
Water83.6 g per 100 g (3.5 oz)167.2 g per serving71.6 g per 100 g (3.5 oz)107.4 g per serving−12 g per 100 g (3.5 oz)−59.8 g per serving
Protein per 100 kcal3.6 g3.7 g+0.1 g
Estimated satiety (1 to 5)5 / 54 / 5−1
Holt satiety index (white bread = 100)209not measured—

In bold, the value more favorable to satiety when the gap is clear. Difference: Quinoa minus Oatmeal. Source: USDA FDC 173905 and 168917.

Per typical serving

With typical servings, 200 g (7 oz) of oatmeal has about 142 kcal and 5.1 g of protein, and 150 g (5.5 oz) of quinoa about 180 kcal and 6.6 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, oatmeal is more filling per calorie than quinoa: 5 versus 4 out of 5.

Only oatmeal was measured in people, in the Holt satiety index (1995): 209 versus 100 for white bread.

  • Oatmeal: Very low energy density; moderate fiber per calorie; high water content.
  • Quinoa: Low energy density; moderate fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Oatmeal

  • If you want to eat more grams for the same calories: 71 kcal per 100 g.
  • If you prefer a lighter typical serving: about 142 kcal in 200 g (7 oz).
  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

Quinoa

  • If you want to add fiber: 2.8 g per 100 g.
  • If you want more protein in a typical serving: 6.6 g in 150 g (5.5 oz).

On a GLP-1 medication

Oatmeal. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Quinoa. None of our GLP-1 tags apply to this food.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Oatmeal: every nutrient, frequently asked questions, and similar foods.
  • Quinoa: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC ID 173905).accessed .
  2. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Quinoa, cooked (FDC ID 168917).accessed .