Eggs vs Oatmeal | Which Is the Healthier Breakfast Choice?

livewell
January 31, 2025
Noah Bennett

According to the latest scientific research, breakfast is the most important meal of the day. It plays a vital role in improving energy levels and managing weight, in addition to other short-and long-term benefits. Therefore, people strive to eat the healthiest food to start their day. Two of which are eggs and oatmeal. Some people prefer the former while some the latter, hence opening a debate about eggs vs oatmeal for a healthier breakfast.

Due to their nutrition and healthy food content, eggs and oatmeal have numerous benefits for the body and mind. Both provide unique advantages and may assist one or another user based on his dietary needs, health goals, and preferences. The blog will provide information about their potential benefits and limitations.

Nutritional Content of Both Foods

Both eggs and oatmeal are full of macro and micronutrients. However, their content is different. The following is the nutritional breakdown of both foods.

Eggs Nutrition

A medium-sized egg contains all the necessary nutritional elements, such as:

Calories: ~70
Protein: 6 grams
Fat: 5 grams (1.5 grams saturated fat)
Cholesterol: 186 milligrams
Carbohydrates: 0 grams
Vitamins and Minerals: Rich in vitamins A, D, E, B12, and choline, as well as minerals like selenium and iron.

Eggs have the best protein quality and contain all 9 essential amino acids in decent quantities. Furthermore, the carbohydrate content in this superfood is negligible, making it the best fit for people looking for a low-carb diet.

Nutrition in Oatmeal

Made from whole oats, it is a porridge-like food commonly eaten as a healthy breakfast. It contains many healthy nutritious elements. A ½ cup of oatmeal include:

Calories: ~150
Protein: 5 grams
Fat: 3 grams (0.5 grams saturated fat)
Cholesterol: 0 milligrams
Carbohydrates: 27 grams (4 grams of fiber, 1 gram of sugar)
Vitamins and Minerals: Contains magnesium, phosphorus, zinc, and small amounts of B vitamins.

Oats contain complex carbohydrates, including high fiber content, which provides steady energy and produces a feeling of fullness. This feature makes oatmeal the eggs vs oatmeal. Unlike eggs, they have a negligible amount of saturated fats and cholesterol, making them desirable for heart health.

Comparing Health Benefits

Protein Content

Eggs are one of the best sources of protein. Some other foods, including meat and pulses, have higher protein than eggs. However, eggs have the best protein quality and are used as a reference in other foods. Due to high digestibility and biological value (BV), eggs have the highest Net Protein Utilization (NPU).

Oatmeal, on the other hand, has lower protein value than eggs. Like most other plant-based foods, they do not contain all essential amino acids. This feature makes them food with low-quality protein.

Choline

Another nutritious element high in eggs is choline. Eggs are one of the best sources of this water-soluble compound, vital for a healthy heart and brain. Comparatively, oatmeal lacks this important substance.

Heart Function

Many people avoid eggs due to their high cholesterol content. However, there are some points to consider before avoiding eggs in breakfast. Firstly, fats and cholesterol are found in egg yolk and not in egg whites. Secondly, eating eggs in moderation doesn’t cause heart problems. Instead, they can even decrease the chances of small or mild strokes.

Oats are one of the most important natural sources of beta-glucan, a heart-healthy soluble fiber. It supports heart health by reducing hypertension and cholesterol. Additionally, oats are also low in saturated fats and cholesterol, components that impact negatively on the heart.

Weight Management

Eggs provide complete protein to the body which minimizes cravings and produces satiety. It reduces the urge to eat more, ultimately resulting in weight loss. Additionally, eggs are almost free from sugars and other carbohydrates, a source of weight gain.

Oatmeal contains dietary fibers and complex carbohydrates that help in weight management by promoting satiety. It results in less food intake and helps to manage weight.

Digestive Health

Oatmeal has a higher fiber content. Dietary fibers are known to assist in digestion and prevent constipation. Like other animal foods, eggs have a minimal amount of dietary fiber and lack digestive benefits available in oatmeal.

Blood Sugar Levels

Complex carbohydrates are the primary energy source in oatmeal. Unlike simple carbohydrates (sugars), they absorb slowly and help control spikes in blood glucose levels. Eggs, on the other hand, do not affect blood sugar levels due to absence of sugars. Additionally, their saturated fat content is also lower than unsaturated fats. Therefore, eating eggs moderately doesn’t pose a threat to diabetes.

Understanding Nutritious Foods can be Tricky

We Have All You Know to Know at One Place

Concerns About Eggs and Oatmeal

Eggs

Eating eggs in moderate amounts is safe for most people. However, patients with higher cholesterol levels may face issues, particularly with egg yolks. Therefore, they should reduce egg intake or avoid egg yolk to remain healthy.
Eggs are a common allergy-causing food in children and produce mild to severe reactions. However, most children can get rid of this condition before reaching adolescence.
Cooking methods for eggs may also increase their cholesterol and fat levels. It becomes more concerning if you cook them in unhealthy oils, such as butter or cheese. Therefore, boil or use high-quality vegetable oils to prepare eggs.

Oatmeal

The protein content in oatmeal is far lower than in eggs. Therefore, many people feel hungry soon after having breakfast with oats.
Many people don’t like the original flavor of oats. Therefore, manufacturers usually include added sugars to make them appealing to their customers. This process reduces the benefits of oats and is harmful for diabetic patients.
Oatmeal has a higher calorie level than eggs. Furthermore, many people eat a large amount of oatmeal with calorie-rich toppings, such as nuts and dry fruits.

Eggs vs Oatmeal - Which is Healthier?

Both eggs and oatmeal have advantages and drawbacks. However, choosing one of these foods for your breakfast depends on personal preferences and requirements such as:

If your focus is on choosing a low-carb diet and a high-protein breakfast, then eggs are a better choice for you.
Oatmeal is the best breakfast if you are looking to improve digestion and lower cholesterol levels.
You can get the complete benefit of these foods (protein, fiber, and complex carbs) by combining them in breakfast.

Concluding Remarks

Eggs and oatmeal are two nutritious breakfast options that can support a healthy lifestyle. When thinking about eggs vs oatmeal for breakfast, the key is to choose the one that fulfills your specific needs. Alternatively, you can find creative ways to enjoy both. If you prioritize protein, choose eggs. However, if you want to add fiber, oatmeal is your go-to choice. You can also add both to get mutual benefits and a healthy lifestyle.

Why Choose Medicare Well?

Eggs and oatmeal are considered two of the healthiest foods for breakfast. However, choosing one of these can be tricky and Medicare Well is here to help. We are a trusted source for information related to health and nutrition. From plant-based to animal-based foods, you can find everything on our website. If we have missed something or you need further assistance, reach out to our experts.

FAQ

Hello, What Can We Help You Find?

Are you looking for something? We are here to assist you. These are the questions
asked by our customers tell us yours.

Which is better for you, eggs or oatmeal?

You can choose between eggs or oatmeal for breakfast depending on your personal choices and preferences. Eggs are good if you are looking to boost protein levels. Oatmeal, on the other hand, is rich in fiber and low in cholesterol.

What fills you up more, eggs or oatmeal?

According to research, protein-rich diets promote safety and reduce cravings. Eggs are a powerhouse of protein and work well to reduce hunger for longer.

Can oatmeal replace eggs?

Oats have several health benefits due to the presence of dietary fiber, several minerals, and B Vitamins. On the contrary, eggs are rich in protein and some animal-based substances (choline, Vitamins, A, D, etc.). Therefore, you can’t replace oatmeal for eggs as they lack some nutritional elements present in eggs.