Egg sandwich vs overnight oats: calories and protein compared
Short answer: for fat loss pick egg sandwich; for muscle gain overnight oats does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg sandwich | Overnight oats |
|---|---|---|
| Serving | 1 sandwich | 1 jar |
| Calories | 244 kcal | 337 kcal |
| Protein | 11 g | 12 g |
| Carbs | 26 g | 48 g |
| Fat | 11 g | 11 g |
| Protein per 100 kcal | 4.6 g | 3.6 g |
| Calories from fat | 39% | 29% |
What the numbers say
- Overnight oats has 93 kcal more a serving than egg sandwich. One serving of overnight oats has the calories of about 1.4 servings of egg sandwich.
- Protein is about the same (11 vs 12 g).
- For protein per calorie, egg sandwich wins with 4.6 g per 100 kcal.
- They suit different diets: egg sandwich is eggetarian and overnight oats is vegetarian.
Which to pick
- Losing fat: Egg sandwich, 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.