Oatmeal vs. Eggs: Which Is the Healthier Breakfast?

You’ve heard the advice that starting your morning with breakfast kick-starts the day and gets your metabolism going. But what should be on your plate: eggs or oatmeal?

Both of these popular breakfast items have a lot going for them nutrition-wise. “Eggs are a high-protein, low-carbohydrate choice, while oatmeal offers a balanced combination of protein, fiber, and complex carbohydrates,” says Taylor McClelland Newman, RD, owner of Nourished by Taylor based in San Antonio.

The nutritional profiles of these two breakfast options are quite different. Understanding how can help you determine which is the right choice for you.

Here are the nutrition facts for two fried eggs (no fat added):

Calories: 143
Total fat: 10g
Saturated fat: 3.2g
Trans fat: N/A
Cholesterol: 410mg
Sodium: 244mg
Total carbohydrate: 1g
Dietary fiber: 0g
Total sugars: 0g
Added sugars: 0g
Protein: 12.4g
Vitamin D: 2.5mcg
Vitamin C: 0g
Calcium: 48mg
Iron: 1.7mg
Potassium: 132mg

Eggs are prized for being an inexpensive source of protein. But that’s not all they have going for them. Here are a few of the health benefits of eating eggs:

They provide high-quality protein. Protein helps the body maintain healthy bones, muscles, and skin.
Eggs are unique because they are considered complete proteins, which means they contain all nine essential amino acids (the building blocks of protein) that the body needs to source from food.
They contain choline and selenium. Choline is an essential nutrient that aids brain growth, development, and performance.
Meanwhile, selenium plays a role in reproductive and thyroid health, producing DNA, and protecting the body from free radicals (these are unstable molecules that develop in the body that can cause cell damage).
Eggs promote satiety. The protein content of eggs can help fill you up faster and keep you fuller longer. According to one study, eating eggs and toast for breakfast left a group of overweight adults feeling more satisfied than those who ate cereal and orange juice.

Oatmeal is a breakfast option that can be easily adjusted to suit different tastes. Here are some of the health benefits of this food:

It’s a good source of soluble fiber. Oatmeal is a good source of soluble fiber, a type of carbohydrate that forms a gel-like substance in the gut. This helps slow down the digestive process, making oatmeal a filling choice. Oatmeal is especially rich in a type of soluble fiber called beta-glucan, which can help with blood sugar management.
It can also help lower cholesterol levels.
Oats provide vitamins and minerals. This includes manganese, an antioxidant that helps with blood clotting, supporting the immune system, and managing blood sugar.
Oatmeal also contains zinc, copper, and thiamine.
Zinc aids metabolism and supports the immune system.
Copper promotes bone, skin, and immune health.
And thiamine (also known as vitamin B1) helps convert food into energy and supports the body’s growth and development.
Oatmeal may promote heart health. Research shows that oats may improve various factors that increase the risk of heart disease, such as body weight, cholesterol, and blood pressure. These perks may be thanks to the soluble fiber.

Both eggs and oatmeal can be a nutritious breakfast choice, but is one better than the other?

Not necessarily. “Your choice should depend on your health goals, allergies, and personal preferences,” McClelland Newman says.

Keep in mind that the way you prepare your oatmeal and eggs matters. “The health profile can shift depending on what they’re served with,” says Jacqueline Gomes, RDN, a Montvale, New Jersey–based registered dietitian-nutritionist. Pairing eggs with meats like bacon or sausage adds calories and unhealthy fats — not nearly as nutritious as eggs served with fiber-rich foods like vegetables, fruit, or whole-grain toast. The latter creates a more balanced and satisfying meal, Gomes says.

Similarly, oats topped with brown sugar or sweetened dried fruits can lead to blood sugar spikes, Gomes says. It’s best to keep oatmeal simple and pair it with fresh fruit, nuts, seeds, or a scoop of Greek yogurt, she says.

Eggs should be avoided if you have an egg allergy. While research has debunked the idea that eating eggs increases your risk for high cholesterol, individuals with heart disease, type 2 diabetes, or existing high cholesterol may want to limit their consumption to three or four eggs per week.

Which Is Best for Weight Loss?

Think of these breakfast options this way: Eggs are a good source of protein without many carbs or fiber, and oatmeal is high in fiber and carbohydrates with half as much protein as eggs. Both options boost energy, and both the protein found in eggs and the fiber found in oats can help with appetite control.

That said, eggs may have a slight edge, Gomes says. One small study specifically compared a breakfast of two eggs with a breakfast of sweetened instant oatmeal packets and found that those who ate eggs felt fuller for a longer period. The researchers noted that the protein in the eggs reduced levels of the hunger hormone ghrelin.

Research suggests oatmeal may also be beneficial for weight loss. One study found that beta-glucan can aid in weight management and weight loss by promoting feelings of fullness and reducing hunger.

Use these ideas to maximize the nutrition of eggs and oatmeal:

1. Use Spices Instead of Sweeteners

Instead of using sweeteners like honey, maple syrup, or brown sugar, dress up your oatmeal with cinnamon, pumpkin pie spice, or vanilla extract, McClelland Newman suggests. This adds flavor without increasing the calorie or sugar content of your breakfast.

2. Combine Eggs and Oatmeal for the Best of Both Worlds

Can’t choose between the two? You don’t have to: “For extra fluffy oatmeal, mix in egg whites toward the end of cooking,” McClelland Newman suggests. “Or create whole grain pancakes by blending oats, an egg, a banana, and a pinch of salt and cinnamon, then cooking the mixture on a skillet.” Gomes suggests topping oatmeal with a poached or fried egg or simply pairing a bowl of oatmeal with eggs on the side. “You get the fiber and slow-digesting carbs from oats alongside the high-quality protein from eggs,” Gomes says.

3. Use Healthy Cooking Oils

Instead of cooking your eggs in butter, animal fat, or cooking spray, Gomes suggests using olive oil or avocado oil. “These oils are rich in monounsaturated and polyunsaturated fats, which are linked to improved heart health,” she says.

4. Avoid Prepackaged Oatmeal

Single-serve oatmeal packets may be convenient, but they tend to be loaded with sugar and are often more finely chopped, leading to quicker digestion than less processed oats.
Instead, try rolled or steel-cut oats, which are not as processed and retain more fiber, McClelland Newman says. More fiber means these oats digest more slowly, allowing for more prolonged feelings of fullness.

5. Choose Organic Eggs, if Possible

Organic eggs come from chickens that have more space indoors and outdoors and eat organic food that’s only been exposed to organic pesticides and fertilizers.
They cost more than conventional eggs but may contain higher amounts of protein and other nutrients.