Dietitians Reveal Which Is a Better Breakfast

They say that breakfast is the most important meal of the day, and in many ways that’s true. Fueling your body with the right nutrients to start the day helps provide sustained energy, facilitates sharper thinking, and brightens your mood. But choosing the wrong breakfast food can prevent you from reaping these benefits. Two of the most popular—and healthiest—are eggs and oatmeal. But if you pit them against each other, eggs vs. oatmeal for breakfast, does one come out on top?

Meet the experts: Diane Han, M.P.H., R.D., a dietitian based in San Francisco and the founder of Woking Balance Wellness; Vanessa Imus, M.S., R.D.N., a registered dietitian nutritionist and owner of Integrated Nutrition for Weight Loss in Bothell, Wash.

Here, dietitians explain the possible health benefits of starting your day with either oatmeal or eggs, times when you may want to choose one over the other, and the healthiest ways to prepare each.

First, let’s compare eggs and oatmeal from a nutrition perspective. Remember though, each of these foods—whole eggs and oats—will likely only serve as a base for your breakfast (and you may eat more than one egg). Therefore, it’s important to be mindful of what you’re adding to them and how those additional ingredients change the makeup of your meal.

Eggs nutrition

According to the U.S. Department of Agriculture (USDA), one large whole egg contains:

• 72 calories
• 6.24 grams (g) of protein
• 5 g of fat
• 0.48 g of carbohydrates
• <0.75 g of fiber

Oatmeal nutrition

Per the USDA, ½ cup (about 40 g) of old-fashioned oats contains:

• 153 calories
• 5.4 g of protein
• 2.36 g of fat
• 27.48 g of carbohydrates
• 4.16 g of fiber

“Eggs are a lean protein that helps keep you full and supports steady energy levels to start the day,” says Diane Han, M.P.H., R.D., a dietitian based in San Francisco and the founder of Woking Balance Wellness. Since protein takes longer to digest than carbohydrates, it will keep you satisfied for longer and help you make healthier food choices throughout the day, adds Vanessa Imus, M.S., R.D.N., a registered dietitian nutritionist and owner of Integrated Nutrition for Weight Loss in Bothell, Wash. What’s more, enjoying a high-protein breakfast is incredibly important for a variety of health goals. “For those trying to balance blood sugar, sustain muscle mass, or lose weight, getting sufficient protein throughout the day is of the utmost importance,” says Imus.

In addition to the protein, the micronutrients in eggs (in the egg yolk, in particular) are plentiful. “Eggs are rich in choline, which is great for brain health and hard to find in most other foods,” Imus says. Eating eggs may even reduce your risk of developing Alzheimer’s, according to a study in The Journal of Nutrition. Per the USDA, eggs are also a good source of vitamin D, B vitamins, selenium, iodine, and the antioxidants lutein and zeaxanthin.

While one egg does contain 5 g of fat, only about 1.5 g is saturated fat, a.k.a. the type of fat that can be detrimental to your heart health. And if you’re worried about the cholesterol in eggs, experts say there’s no need. The American Heart Association (AHA) explains that consuming dietary cholesterol does not automatically increase levels of cholesterol in your blood—so if you’re considering whole eggs vs. egg whites for cholesterol, you can be confident in choosing whole eggs if that’s what you prefer.

How you make your eggs may depend on your goals. If you’re trying to limit added fat and calories, such as if your goal is weight loss, Han suggests preparations that use water. “Using water to prepare egg dishes such as soft-boiled eggs or Chinese steamed eggs keeps them soft and enhances their natural flavor,” she explains. Otherwise, the sky is the limit. “Eggs can be prepared in any fashion—over easy, scrambled, boiled, fried. The best options are those that include some fiber and don’t add much extra fat to the meal,” says Imus. “I enjoy whole grain toast topped with avocado, spinach, and an egg over easy.”

While oatmeal does also contain a solid amount of protein, it’s an excellent source of fiber. “Fiber helps regulate blood sugar, support digestion, and promote steady energy levels,” explains Han. With just over 4 g of fiber per serving, starting your day with oatmeal is a great way to get a jumpstart on your daily intake. Imus notes that most Americans do not meet the recommended daily fiber intake of 28 g (give or take some based on your overall calorie intake), so a bowl of oatmeal for breakfast is a step in the right direction.

Along with fiber, oatmeal also contains a handful of beneficial vitamins and minerals, including B vitamins, potassium, phosphorus, and magnesium. A study in Nature Communications found that oats may be helpful for lowering cholesterol, while a review in Foods notes that oats may also help combat diabetes, strengthen the immune system, and improve the diversity of the gut microbiome. Many of these perks come from beta-glucan, one of the major types of soluble fiber of which oats are one of the top food sources.

To get the most out of your oatmeal breakfast, there are two things to keep in mind. First, Han says to skip the microwave and make your oatmeal on the stove. “Cooking oatmeal on the stovetop encourages the formation of resistant starch as it cools and thickens,” she explains. “Resistant starch supports cholesterol management, gut health, and blood sugar management.” And second, Imus suggests preparing your oatmeal with dairy milk or a high-protein plant-based milk instead of water. “This would help balance out the carbohydrates in oatmeal,” she says. “Throw in some extra protein and healthy fats using nuts, seeds, or nut butter to make it more satisfying.”

“Both eggs and oatmeal are good options and can help add variety to your breakfast routine, preventing you from getting bored with what you eat,” says Han. Still, your goals or your schedule may dictate which is better on a given day. “If you’re trying to manage your weight, eggs would be the best option in the morning. They’re low-calorie, and since they’re high in protein, they’ll help you stay full longer,” says Imus. Meanwhile, on days that you exercise before breakfast, Imus suggests cooking up oatmeal (with some protein mixed in). “The carbohydrates in the oatmeal help to replenish any glycogen or carbohydrate stores that were broken down for use by the muscle tissue,” she explains.

Ultimately, either eggs or oatmeal can be the basis for a nourishing and energizing breakfast. Though if you’re looking for a way to turbocharge your day, both Han and Imus suggest combining them (perhaps in a savory oatmeal topped with a fried egg). “Having either one on its own can help, but combining them as part of a balanced meal can keep us fuller for longer and provide more sustained energy,” Han says, fulfilling everything you need from a healthy breakfast.