Oats vs Wild Rice
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Per 100 calories, Wild Rice has more protein: 4g vs 3.5g (Oats).
Oats is listed dry and Wild Rice cooked, so this compares them per 100 calories, not per 100g.
Quick Verdict
Best for weight loss
Wild Rice
Best for muscle gain
Oats
Best for low-carb
Wild Rice
Macro Comparison
Oats: 100g (100g) | Wild Rice: 100g (100g)
379
Oats
101
Wild Rice
13.2g
Oats
3.99g
Wild Rice
67.7g
Oats
21.3g
Wild Rice
6.52g
Oats
0.34g
Wild Rice
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Oats
16%
Wild Rice
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| Nutrient | Oats | Wild Rice |
|---|---|---|
| Calories | 379 | 101 |
| Protein | 13.2g | 4g |
| Carbs | 67.7g | 21.3g |
| Fat | 6.5g | 0.3g |
| Fiber | 10.1g | 1.8g |
| Sugar | 0.99g | 0.73g |
| Sodium | 6mg | 3mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 1.11g | 0.05g |
| Potassium | 362mg | 101mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 52mg | 3mg |
| Iron | 4.25mg | 0.6mg |
Which Should You Choose?
For weight loss
Choose Wild Rice. With 101 calories and 3.99g 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 — 9.2g more than Wild Rice.
For low-carb diets
Choose Wild Rice with 21.3g carbs per serving.
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Take the free quizCommon Questions
Is Oats or Wild Rice better for weight loss?
For weight loss, Wild Rice is the better choice. Oats has 379 calories and 13.2g protein per serving, while Wild Rice has 101 calories and 3.99g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Oats or Wild Rice?
Oats has more protein per serving. Oats provides 13.2g and Wild Rice provides 3.99g of protein.
Can I eat both oats and wild rice together?
Yes! Combining oats and wild rice gives you 480 calories and 17.189999999999998g protein. This combination can work well as part of a balanced meal.