Ingredient swap
Pasta vs Rolled Oats
Pasta has 13 g protein and 371 calories per 100 g; rolled oats has 13.2 g and 379. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of pasta (105 g) ≈ 1¼ cup of rolled oats.
Side by side
| Per 100 g | Pasta | Rolled Oats |
|---|---|---|
| Calories | 371 | 379 |
| Protein | 13 g | 13.2 g |
| Carbs | 75 g | 67.7 gbetter |
| Fat | 1.5 g | 6.5 g |
| Fiber | 3.2 g | 10.1 gbetter |
| Sugar | 2.7 g | 1 gbetter |
| Sodium | 6 mg | 6 mg |
| 1 cup weighs | 105 g | 90 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use rolled oats instead of pasta?
Swap by weight, not by cup: 1 cup of pasta (105 g) ≈ 1¼ cup of rolled oats.
Which has more protein?
Rolled Oats, with 13.2 g per 100 g versus 13 g.
Which has fewer calories?
Pasta, with 371 calories per 100 g.