Oatmeal (cooked with water) vs Rolled oats (dry)
Both count toward 30 plants a week.
| Oatmeal (cooked with water) | Rolled oats (dry) | |
|---|---|---|
| Protein · per 100 g | 2.5 g | 13.5 g |
| Carbs · per 100 g | 12.0 g | 68.7 g |
| Fat · per 100 g | 1.5 g | 5.9 g |
| Fiber · per 100 g | 1.7 g | 10.1 g |
| Energy · per 100 g | 71.0 kcal | 379 kcal |
| Protein · per 100 kcal | 3.6 g | 3.6 g |
| To hit 30 g protein | 1181 g · 839 kcal | 222 g · 842 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Oatmeal (cooked with water) delivers 1.0× the protein per calorie of Rolled oats (dry) (3.6 g vs 3.6 g per 100 kcal).
More protein / 100 g: Rolled oatsMore fiber / 100 g: Rolled oatsLighter per 100 g: OatmealSmaller 30 g portion: Rolled oats
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.