Oats with milk vs peanut butter toast: calories and protein compared
Short answer: for fat loss pick peanut butter toast; for muscle gain oats with milk does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Oats with milk | Peanut butter toast |
|---|---|---|
| Serving | 1 bowl | 2 slices |
| Calories | 268 kcal | 219 kcal |
| Protein | 12 g | 9 g |
| Carbs | 35 g | 26 g |
| Fat | 9 g | 10 g |
| Protein per 100 kcal | 4.3 g | 3.9 g |
| Calories from fat | 31% | 39% |
What the numbers say
- Oats with milk has 49 kcal more a serving than peanut butter toast. One serving of oats with milk has the calories of about 1.2 servings of peanut butter toast.
- Oats with milk has more protein: 12 g vs 9 g.
- For protein per calorie, oats with milk wins with 4.3 g per 100 kcal.
- They suit different diets: oats with milk is vegetarian and peanut butter toast is vegan.
Which to pick
- Losing fat: Peanut butter toast, because it is lighter and the protein difference is small.
- Building muscle: Oats with milk, 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.