Bagels vs Oats
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Bagels
Best for muscle gain
Oats
Best for low-carb
Bagels
Macro Comparison
Bagels: 100g (100g) | Oats: 100g (100g)
264
Bagels
379
Oats
10.6g
Bagels
13.2g
Oats
52.4g
Bagels
67.7g
Oats
1.32g
Bagels
6.52g
Oats
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
16%
Bagels
14%
Oats
Track what you eat automatically
Send a photo of your bagels or oats meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Bagels | Oats |
|---|---|---|
| Calories | 264 | 379 |
| Protein | 10.6g | 13.2g |
| Carbs | 52.4g | 67.7g |
| Fat | 1.3g | 6.5g |
| Fiber | 1.6g | 10.1g |
| Sugar | 8.43g | 0.99g |
| Sodium | 422mg | 6mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.36g | 1.11g |
| Potassium | 107mg | 362mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 219mg | 52mg |
| Iron | 3.57mg | 4.25mg |
Which Should You Choose?
For weight loss
Choose Bagels. With 264 calories and 10.6g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Oats. Oats delivers 13.2g protein per serving — 2.6g more than Bagels.
For low-carb diets
Choose Bagels with 52.4g carbs per serving.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Bagels or Oats better for weight loss?
For weight loss, Bagels is the better choice. Bagels has 264 calories and 10.6g protein per serving, while Oats has 379 calories and 13.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Bagels or Oats?
Oats has more protein per serving. Bagels provides 10.6g and Oats provides 13.2g of protein.
Can I eat both bagels and oats together?
Yes! Combining bagels and oats gives you 643 calories and 23.799999999999997g protein. This combination can work well as part of a balanced meal.