If you’re looking to start your day with a protein boost, you might wonder which popular breakfast choice—steel-cut oats or Greek yogurt—packs more of the macronutrient essential for muscle maintenance, tissue repair, and satiety.
We asked three registered dietitians to weigh in.
When it comes to increasing protein intake, Greek yogurt is by far the better choice. Here’s how the two options compare:
- One cup of Greek yogurt: 20 to 23 grams
- One cup of steel-cut oats: 4 to 6 grams
Greek yogurt doesn’t just top steel-cut oats in protein quantity—but in quality, too. Its protein comes from whey and casein, which are complete proteins, meaning they contain all nine of the essential amino acids our bodies can’t produce on their own.
The protein in steel-cut oats, on the other hand, is incomplete, lacking certain amino acids (but it can still contribute to your daily protein intake, according to Morgan Walker, MS, RD, LDN, a sports nutritionist and adjunct professor of exercise science at Lebanon Valley College).
Animal-based proteins, like those in Greek yogurt, also tend to be more bioavailable, “meaning they are more easily absorbed and utilized by the body,” said Lisa Froechtenigt, RD, LD, a registered dietitian with Baylor College of Medicine.
Plant-based proteins, like the ones in oats, are usually less bioavailable, she adds, so people “often need to consume larger quantities or combine different sources to meet their protein needs.”
In addition to protein, Greek yogurt is a good source of calcium, probiotics, and healthy fats (if you opt for a full-fat version). These fats can help your body absorb fat-soluble vitamins like A, D, E, and K.
Steel-cut oats are high in complex carbohydrates, which are digested more slowly and therefore supply a gradual release of glucose—our body’s main energy source—into your bloodstream, according to the American Heart Association. They also contain a solid amount of fiber and minerals like iron, magnesium, and B vitamins.
While Greek yogurt contains plenty of protein, you might want to round out the nutrients by adding fiber-rich carbohydrates such as fruit or a low-sugar granola, suggested Jamie Goff, MS, RD, LDN, a registered dietitian at Temple University Hospital. Another idea is to sprinkle in healthy fats like nuts, nut butter, and chia seeds.
If you prefer sweet-tasting breakfasts, drizzle in a little honey or maple syrup instead of choosing varieties with added sugars (which you can spot on the nutrition label), Goff added.
As for oats, consider sneaking in some extra protein to round out their nutritional profile.
One strategy is to cook the oats in milk instead of water, Goff suggested—one cup of whole milk contains 8 grams. You can also top oats with milk or add other mix-ins, like protein powder or nuts.
Or, follow Walker’s advice and combine the two: Mix a scoop of Greek yogurt into your oats, or alternate between the two every other day to keep “your meals interesting and diverse from a nutrition standpoint,” she said.
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