Oats (rolled, dry)
13.2gprotein / 100g379 cal · 6.5g fat · $ · Quality 0.58
Lentils (cooked)
9.0gprotein / 100g116 cal · 0.4g fat · $ · Quality 0.63
There's a meaningful protein-density gap here: Oats (rolled, dry) runs 13.2g per 100g against Lentils (cooked)'s 9.0g, roughly 4.2g more per equal weight.
Quality flips the other way, though: Lentils (cooked) has the stronger amino acid profile (incomplete on its own — low in methionine, pairs well with grains) versus Oats (rolled, dry)'s lit_estimate, low in lysine.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
Oats (rolled, dry)'s typical serving also delivers more leucine (850mg vs Lentils (cooked)'s 650mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Oats (rolled, dry) or Lentils (cooked) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Oats (rolled, dry) | Lentils (cooked) |
|---|---|---|
| Protein | 13.2g | 9.0g |
| Calories | 379 | 116 |
| Fat | 6.5g | 0.4g |
| Carbs | 67.7g | 20.1g |
| Fiber | 10.1g | 7.9g |
| Quality score | 0.58 | 0.63 |
| Relative cost | $ | $ |
| Prep time | 5 min | 25 min |
Frequently asked
Which has more protein, oats (rolled, dry) or lentils (cooked)?
Oats (rolled, dry) has 13.2g of protein per 100g compared to Lentils (cooked)'s 9.0g.
Which is lower in calories?
Lentils (cooked) is lower in calories per 100g, at 116 vs the other's 379.