Oatmeal vs. Greek Yogurt

Q: Does oatmeal or greek yogurt contain more dietary fiber?

Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - oatmeal has 9.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

Q: Does greek yogurt or oatmeal contain more protein?

Both greek yogurt and oatmeal are high in protein . Oatmeal has 61% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and oatmeal has 16g of protein.

Nutrition comparison of Oatmeal and Greek Yogurt

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oatmeal versus greek yogurt (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Visualize

For a quick recap of significant nutrients and differences in oatmeal and greek yogurt:

Both greek yogurt and oatmeal are high in calcium and protein.
Greek yogurt has signficantly more Vitamin A than oatmeal.
Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12.
Oatmeal is an excellent source of dietary fiber, iron and potassium.

Detailed nutritional comparison of oatmeal and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Oatmeal src

Greek Yogurt src

Calories and Carbs

calories

Oatmeal is high in calories and greek yogurt has 80% less calories than oatmeal - greek yogurt has 73 calories per 100 grams and oatmeal has 367 calories.

For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Oatmeal	Greek Yogurt
Protein	17%	55%
Carbohydrates	69%	22%
Fat	15%	24%
Alcohol	~	~

carbohydrates

Oatmeal is high in carbohydrates and greek yogurt has 94% less carbohydrates than oatmeal - greek yogurt has 3.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.

dietary fiber

Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - oatmeal has 9.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and oatmeal contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and oatmeal has 1g of sugar.

Protein

protein

Both greek yogurt and oatmeal are high in protein. Oatmeal has 61% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and oatmeal has 16g of protein.

Fat

saturated fat

Greek yogurt and oatmeal contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.

trans fat

Both greek yogurt and oatmeal are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and oatmeal does not contain significant amounts.

cholesterol

Oatmeal has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than oatmeal - greek yogurt has 0.8mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than oatmeal - greek yogurt has 90ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.

Vitamin E

Greek yogurt and oatmeal contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.

Vitamin K

Greek yogurt and oatmeal contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.

The B Vitamins

Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12. Both oatmeal and greek yogurt contain significant amounts of riboflavin.

	Oatmeal	Greek Yogurt
Thiamin	0.73 MG	0.044 MG
Riboflavin	0.14 MG	0.233 MG
Niacin	0.78 MG	0.197 MG
Pantothenic acid	~	0.47 MG
Vitamin B6	0.12 MG	0.055 MG
Folate	32 UG	12 UG
Vitamin B12	~	0.52 UG

Minerals

calcium

Both greek yogurt and oatmeal are high in calcium. Greek yogurt has 121% more calcium than oatmeal - greek yogurt has 115mg of calcium per 100 grams and oatmeal has 52mg of calcium.

iron

Oatmeal is an excellent source of iron and it has 104 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and oatmeal has 4.2mg of iron.

potassium

Oatmeal is an excellent source of potassium and it has 148% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and oatmeal has 350mg of potassium.

Customize your serving size

The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

Oatmeal g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Oatmeal	packet
Greek Yogurt	container

FAQ

Does greek yogurt or oatmeal contain more calories in 100 grams?
Oatmeal is high in calories and greek yogurt has 80% less calories than oatmeal - greek yogurt has 73 calories in 100g and oatmeal has 367 calories.

Is greek yogurt or oatmeal better for protein?
Both greek yogurt and oatmeal are high in protein. Oatmeal has 60% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and oatmeal has 16g of protein.

Does greek yogurt or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than oatmeal - greek yogurt has 3.9g of carbs for 100g and oatmeal has 67g of carbohydrates.

Does greek yogurt or oatmeal contain more calcium?
Both greek yogurt and oatmeal are high in calcium. Greek yogurt has 120% more calcium than oatmeal - greek yogurt has 115mg of calcium in 100 grams and oatmeal has 52mg of calcium.

Does greek yogurt or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 104 times more iron than greek yogurt - greek yogurt has 0.04mg of iron in 100 grams and oatmeal has 4.2mg of iron.

Does greek yogurt or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 150% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and oatmeal has 350mg of potassium.

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