Oats vs Pasta
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Oats and Pasta have about the same protein: 13.2g and 13g per 100g.
Pasta has less fat: 1.5g vs 6.5g per 100g (Oats).
Quick Verdict
Best for weight loss
Pasta
Best for muscle gain
Oats
Best for low-carb
Oats
Macro Comparison
Oats: 100g (100g) | Pasta: 100g (100g)
379
Oats
371
Pasta
13.2g
Oats
13g
Pasta
67.7g
Oats
74.7g
Pasta
6.52g
Oats
1.51g
Pasta
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Oats
14%
Pasta
Track what you eat automatically
Send a photo of your oats or pasta meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Oats | Pasta |
|---|---|---|
| Calories | 379 | 371 |
| Protein | 13.2g | 13g |
| Carbs | 67.7g | 74.7g |
| Fat | 6.5g | 1.5g |
| Fiber | 10.1g | 3.2g |
| Sugar | 0.99g | 2.67g |
| Sodium | 6mg | 6mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 1.11g | 0.28g |
| Potassium | 362mg | 223mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 52mg | 21mg |
| Iron | 4.25mg | 3.3mg |
Which Should You Choose?
For weight loss
Choose Pasta. With 371 calories and 13g 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 — 0.2g more than Pasta.
For low-carb diets
Choose Oats with 67.7g 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 Oats or Pasta better for weight loss?
For weight loss, Pasta is the better choice. Oats has 379 calories and 13.2g protein per serving, while Pasta has 371 calories and 13g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Oats or Pasta?
Oats has more protein per serving. Oats provides 13.2g and Pasta provides 13g of protein.
Can I eat both oats and pasta together?
Yes! Combining oats and pasta gives you 750 calories and 26.2g protein. This combination can work well as part of a balanced meal.