Overnight oats vs ragi porridge: calories and protein compared
Short answer: for fat loss pick overnight oats; for muscle gain overnight oats does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Overnight oats | Ragi porridge |
|---|---|---|
| Serving | 1 jar | 1 glass |
| Calories | 337 kcal | 216 kcal |
| Protein | 12 g | 7 g |
| Carbs | 48 g | 37 g |
| Fat | 11 g | 5 g |
| Protein per 100 kcal | 3.6 g | 3 g |
| Calories from fat | 29% | 21% |
What the numbers say
- Overnight oats has 121 kcal more a serving than ragi porridge. One serving of overnight oats has the calories of about 1.6 servings of ragi porridge.
- Overnight oats has more protein: 12 g vs 7 g.
- For protein per calorie, overnight oats wins with 3.6 g per 100 kcal.
Which to pick
- Losing fat: Overnight oats, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Overnight oats, 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.