Ingredient swap
Rolled Oats vs White Rice
Rolled Oats has 13.2 g protein and 379 calories per 100 g; white rice has 7.1 g and 365. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of rolled oats (90 g) ≈ ½ cup of white rice.
Side by side
| Per 100 g | Rolled Oats | White Rice |
|---|---|---|
| Calories | 379 | 365 |
| Protein | 13.2 gbetter | 7.1 g |
| Carbs | 67.7 gbetter | 80 g |
| Fat | 6.5 g | 0.7 g |
| Fiber | 10.1 gbetter | 1.3 g |
| Sugar | 1 g | 0.1 gbetter |
| Sodium | 6 mg | 5 mgbetter |
| 1 cup weighs | 90 g | 185 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use white rice instead of rolled oats?
Swap by weight, not by cup: 1 cup of rolled oats (90 g) ≈ ½ cup of white rice.
Which has more protein?
Rolled Oats, with 13.2 g per 100 g versus 7.1 g.
Which has fewer calories?
White Rice, with 365 calories per 100 g.