Appam vs overnight oats: calories and protein compared
Short answer: for fat loss pick overnight oats; for muscle gain overnight oats does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Appam | Overnight oats |
|---|---|---|
| Serving | 2 appam | 1 jar |
| Calories | 215 kcal | 337 kcal |
| Protein | 4 g | 12 g |
| Carbs | 41 g | 48 g |
| Fat | 4 g | 11 g |
| Protein per 100 kcal | 2 g | 3.6 g |
| Calories from fat | 18% | 29% |
What the numbers say
- Overnight oats has 122 kcal more a serving than appam. One serving of overnight oats has the calories of about 1.6 servings of appam.
- Overnight oats has more protein: 12 g vs 4 g.
- For protein per calorie, overnight oats wins with 3.6 g per 100 kcal.
- They suit different diets: appam is vegan and overnight oats is vegetarian.
Which to pick
- Losing fat: Overnight oats, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Overnight oats, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.