Oats with milk vs sprouts salad: calories and protein compared
Short answer: for fat loss pick sprouts salad; 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 | Sprouts salad |
|---|---|---|
| Serving | 1 bowl | 1 katori · 120 g |
| Calories | 268 kcal | 152 kcal |
| Protein | 12 g | 10 g |
| Carbs | 35 g | 26 g |
| Fat | 9 g | 0 g |
| Protein per 100 kcal | 4.3 g | 6.7 g |
| Calories from fat | 31% | 2% |
What the numbers say
- Oats with milk has 116 kcal more a serving than sprouts salad. One serving of oats with milk has the calories of about 1.8 servings of sprouts salad.
- Oats with milk has more protein: 12 g vs 10 g.
- For protein per calorie, sprouts salad wins with 6.7 g per 100 kcal.
- They suit different diets: oats with milk is vegetarian and sprouts salad is vegan.
Which to pick
- Losing fat: Sprouts salad, because it gives more protein for each calorie, which keeps you full and protects muscle.
- 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.