Oats with milk vs veg sandwich: calories and protein compared
Short answer: for fat loss pick oats with milk; 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 | Veg sandwich |
|---|---|---|
| Serving | 1 bowl | 1 sandwich |
| Calories | 268 kcal | 179 kcal |
| Protein | 12 g | 5 g |
| Carbs | 35 g | 27 g |
| Fat | 9 g | 6 g |
| Protein per 100 kcal | 4.3 g | 2.9 g |
| Calories from fat | 31% | 28% |
What the numbers say
- Oats with milk has 89 kcal more a serving than veg sandwich. One serving of oats with milk has the calories of about 1.5 servings of veg sandwich.
- Oats with milk has more protein: 12 g vs 5 g.
- For protein per calorie, oats with milk wins with 4.3 g per 100 kcal.
Which to pick
- Losing fat: Oats with milk, 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.