Bread omelette vs overnight oats: calories and protein compared
Short answer: for fat loss pick bread omelette; for muscle gain bread omelette does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bread omelette | Overnight oats |
|---|---|---|
| Serving | 2 eggs + 2 slices | 1 jar |
| Calories | 362 kcal | 337 kcal |
| Protein | 18 g | 12 g |
| Carbs | 27 g | 48 g |
| Fat | 21 g | 11 g |
| Protein per 100 kcal | 4.9 g | 3.6 g |
| Calories from fat | 51% | 29% |
What the numbers say
- Bread omelette has 25 kcal more a serving than overnight oats. One serving of bread omelette has the calories of about 1.1 servings of overnight oats.
- Bread omelette has more protein: 18 g vs 12 g.
- For protein per calorie, bread omelette wins with 4.9 g per 100 kcal.
- They suit different diets: bread omelette is eggetarian and overnight oats is vegetarian.
Which to pick
- Losing fat: Bread omelette, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Bread omelette, 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.