Oatmeal Vs Eggs: Which Is A Better Source Of Protein?

We may receive a commission on purchases made from links.

If breakfast is, indeed, the most important meal of the day, then the food(s) you choose really matter. It's a no-brainer to avoid the unhealthiest breakfast cereals at the grocery store if you are seeking a nourishing and filling first meal, but, beyond that, comparisons can get downright tricky. Two breakfast choices popular with those looking to consume healthier foods are oatmeal and eggs, with both camps having their respective devotees. It's also true that, nowadays, many nutritionists are passionate about the benefits of a higher-protein diet ... which begs a fairly obvious question.

In the wholesome breakfast smackdown, which morning heavyweight comes out on top ... eggs or oatmeal? While it's true that there's a host of health benefits associated with eating oatmeal every day, if protein is your number one macro, then eggs have it in the bag. While one cup of raw oats contains 10.7 grams of protein, a serving of two eggs has it beat at 12.6 grams. When every gram counts towards your daily goal, this difference might be enough to sway you. These numbers, of course, only account for the oats and eggs themselves, and don't factor in any toppings or mix-ins that you might incorporate in your breakfast. Does this mean that you should always eschew oatmeal for eggs? Hold your horses — not only is it possible to bulk up the protein punch of your oatmeal, but there may be other health benefits to doing so.

While protein is a major benchmark for many consumers, we cannot live on protein alone. While eggs might edge out oats in terms of protein, oatmeal has the advantage of providing a tidy amount of fiber, which is also essential to a healthy diet. Fiber is instrumental in assisting with gastric motility and general GI health, and will keep you feeling your best to power you through your daily activities. If you would like to enjoy the fiber benefits of oatmeal but don't want to sacrifice your protein consumption, there are ways to incorporate more protein into your oats. Stirring supplemental protein in the form of Greek yogurt, chia seeds, and/or vanilla plant-based protein powder can add both nutrients and delicious flavor to your oats, fortifying them with more of those life-giving protein benefits like increased muscle mass, greater satiety, and higher energy levels, just to name a few.

This is not to say that there is one clear and defined winner when it comes to eggs versus oatmeal and a "better" breakfast. Eggs are also delicious and nutritious, and there are many ways to boost protein with them as well — we like adding canned chicken to our omelets. Just keep in mind that numbers on paper are not the be-all and end-all, and that many factors go into determining what you should eat when you wake up. Variety is also the spice of life, so feel free to alternate!