Broccoli vs Oats
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Broccoli
Best for muscle gain
Oats
Best for low-carb
Broccoli
Macro Comparison
Broccoli: 100g (100g) | Oats: 100g (100g)
31
Broccoli
379
Oats
2.57g
Broccoli
13.2g
Oats
6.27g
Broccoli
67.7g
Oats
0.34g
Broccoli
6.52g
Oats
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Broccoli
14%
Oats
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| Nutrient | Broccoli | Oats |
|---|---|---|
| Calories | 31 | 379 |
| Protein | 2.6g | 13.2g |
| Carbs | 6.3g | 67.7g |
| Fat | 0.3g | 6.5g |
| Fiber | 2.4g | 10.1g |
| Sugar | — | 0.99g |
| Sodium | 36mg | 6mg |
| Cholesterol | — | 0mg |
| Saturated Fat | 0.04g | 1.11g |
| Potassium | 303mg | 362mg |
| Vitamin A | 8mcg | 0mcg |
| Vitamin C | 91.3mg | 0mg |
| Calcium | 46mg | 52mg |
| Iron | 0.69mg | 4.25mg |
Which Should You Choose?
For weight loss
Choose Broccoli. With 31 calories and 2.57g 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 — 10.6g more than Broccoli.
For low-carb diets
Choose Broccoli with 6.27g carbs per serving.
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Take the free quizCommon Questions
Is Broccoli or Oats better for weight loss?
For weight loss, Broccoli is the better choice. Broccoli has 31 calories and 2.57g 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, Broccoli or Oats?
Oats has more protein per serving. Broccoli provides 2.57g and Oats provides 13.2g of protein.
Can I eat both broccoli and oats together?
Yes! Combining broccoli and oats gives you 410 calories and 15.77g protein. This combination can work well as part of a balanced meal.