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Rolled oats vs whole-wheat bread

By our estimate, whole-wheat bread is more filling per calorie than rolled oats: 3 versus 1 out of 5. Rolled oats have more fiber: 10.1 g per 100 g, versus 6 g for whole-wheat bread.

Two common breakfast staples.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 173904 and 172688

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Key differences

  • Whole-wheat bread provides more protein per calorie: 4.9 g per 100 kcal, versus 3.5 g for rolled oats.
  • Whole-wheat bread has fewer calories: 252 kcal per 100 g, versus 379 for rolled oats, so the same calories come with more grams of food.
  • Rolled oats have more fiber: 10.1 g per 100 g, versus 6 g for whole-wheat bread.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Rolled oats, dry; Whole-wheat bread.
NutrientRolled oatsserving: 40 g (1.5 oz)Whole-wheat breadserving: 40 g (1.5 oz)Difference
Calories379 kcal per 100 g (3.5 oz)152 kcal per serving252 kcal per 100 g (3.5 oz)101 kcal per serving−127 kcal per 100 g (3.5 oz)−51 kcal per serving
Protein13.2 g per 100 g (3.5 oz)5.3 g per serving12.4 g per 100 g (3.5 oz)5 g per serving−0.8 g per 100 g (3.5 oz)−0.3 g per serving
Carbohydrates67.7 g per 100 g (3.5 oz)27.1 g per serving42.7 g per 100 g (3.5 oz)17.1 g per serving−25 g per 100 g (3.5 oz)−10 g per serving
of which sugars1 g per 100 g (3.5 oz)0.4 g per serving4.3 g per 100 g (3.5 oz)1.7 g per serving+3.3 g per 100 g (3.5 oz)+1.3 g per serving
Fiber10.1 g per 100 g (3.5 oz)4 g per serving6 g per 100 g (3.5 oz)2.4 g per serving−4.1 g per 100 g (3.5 oz)−1.6 g per serving
Fat6.5 g per 100 g (3.5 oz)2.6 g per serving3.5 g per 100 g (3.5 oz)1.4 g per serving−3 g per 100 g (3.5 oz)−1.2 g per serving
of which saturated1.1 g per 100 g (3.5 oz)0.4 g per serving0.7 g per 100 g (3.5 oz)0.3 g per serving−0.4 g per 100 g (3.5 oz)−0.2 g per serving
Water10.8 g per 100 g (3.5 oz)4.3 g per serving39 g per 100 g (3.5 oz)15.6 g per serving+28.2 g per 100 g (3.5 oz)+11.3 g per serving
Protein per 100 kcal3.5 g4.9 g+1.4 g
Estimated satiety (1 to 5)1 / 53 / 5+2
Holt satiety index (white bread = 100)not measured157—

In bold, the value more favorable to satiety when the gap is clear. Difference: Whole-wheat bread minus Rolled oats. Source: USDA FDC 173904 and 172688.

Per typical serving

With typical servings, 40 g (1.5 oz) of rolled oats have about 152 kcal and 5.3 g of protein, and 40 g (1.5 oz) of whole-wheat bread about 101 kcal and 5 g.

To get 20 g of protein you would need about 152 g of rolled oats (574 kcal) or about 161 g of whole-wheat bread (406 kcal).

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, whole-wheat bread is more filling per calorie than rolled oats: 3 versus 1 out of 5.

Only whole-wheat bread was measured in people, in the Holt satiety index (1995): 157 versus 100 for white bread.

  • Rolled oats: Calculation: 1 (base) − 1 (high energy density: 379 kcal/100 g) + 0 (protein: 3.5 g/100 kcal) + 1 (fiber: 2.7 g/100 kcal) + 0 (solid food with 10.8 g of water, under 70) = 1.
  • Whole-wheat bread: Moderate energy density; moderate protein per calorie; moderate fiber per calorie.

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

Rolled oats

  • If you want to add fiber: 10.1 g per 100 g.

Whole-wheat bread

  • If you want more protein per calorie: 4.9 g per 100 kcal.
  • If you want to eat more grams for the same calories: 252 kcal per 100 g.
  • If you prefer a lighter typical serving: about 101 kcal in 40 g (1.5 oz).

On a GLP-1 medication

Rolled oats. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Whole-wheat bread. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water.

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

Full food pages

  • Rolled oats: every nutrient, frequently asked questions, and similar foods.
  • Whole-wheat bread: 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, not fortified, dry (FDC ID 173904).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688).accessed .
  3. 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 .