Which Breakfast Option Is Better?

Eggs, from the protein group, naturally contain more protein, fewer carbohydrates, and no fiber compared to oatmeal, which is a carbohydrate. A single hard-boiled egg is rich in selenium, providing 28% of the Daily Value (DV), which is important for reproductive health and thyroid function.

Eggs also contain 27% of the DV for choline, which helps regulate memory, mood, and muscle control. Egg yolks contain lutein and zeaxanthin, antioxidants that help protect your eyes and reduce the risk of age-related eye diseases like macular degeneration.

Oatmeal is high in iron, covering 77% of the DV. Iron is needed for healthy red blood cells. It’s also rich in folate, which is essential for making DNA and especially important during pregnancy. A deficiency in either nutrient can lead to anemia. Lastly, oatmeal provides 34% of the DV for vitamin A, which is essential for vision and immune health.

Both eggs and oatmeal are high in selenium and riboflavin, which helps turn food into energy. Eggs provide 20% of the DV for riboflavin, while oatmeal provides 39%.

When choosing between eggs and oatmeal, consider your health goals and dietary restrictions, if any. For weight loss, both oatmeal and eggs can help you feel full and reduce hunger. For muscle gain, eggs are a higher-quality protein source.

Another consideration is whether you’re following a very low-carbohydrate or keto diet. While oats are healthy for many, they are relatively high in carbohydrates, which may not suit those drastically limiting carbohydrate intake.

On the other hand, oatmeal can be an excellent option for anyone seeking high-fiber nutritious carbohydrates, including individuals with diabetes. As with any carbohydrate-rich food, portion control is essential to help manage blood sugar levels.

During pregnancy, both eggs and oatmeal offer valuable nutrients. Eggs contain choline, while oats provide folate, essential for a baby’s growth and development.

Here are some healthy breakfast ideas using eggs, oatmeal, or both:

• Scramble eggs with vegetables like spinach, mushrooms, and tomatoes
• Top cooked oatmeal with fruits such as berries or bananas and nuts like walnuts or almonds
• Bake eggs in muffin tins with vegetables and a sprinkle of cheese for a grab-and-go option
• Mix oatmeal with Greek yogurt and seeds or nuts for extra protein
• Make a breakfast burrito with whole-grain tortilla filled with scrambled eggs, sautéed vegetables, beans, and cheese
• Blend oatmeal with frozen fruit and milk for a filling smoothie
• Serve egg on top of whole-grain toast with avocado for healthy fats
• Make overnight oats by mixing oats, milk, and your choice of toppings, then refrigerate overnight for a quick, ready-to-eat breakfast

Eggs are a healthy and convenient breakfast option that fits well into a balanced diet. They’re easy to cook, making them perfect for busy mornings. Studies show that eating eggs can help build muscle, reduce body fat, and promote fullness, which may lead to eating less throughout the day.

High-protein diets generally boost hormones that signal fullness, reduce hunger hormones, and increase calorie burning during digestion and at rest. These factors can support weight management.

One study found that adults who were overweight or obese consumed significantly fewer calories at lunch after eating an egg breakfast than those who had a cereal breakfast. Participants also reported feeling less hungry after the egg breakfast.

In another study, adults who ate two eggs for breakfast five days a week lost slightly more weight than those who ate cereal. The egg group lost an average of about 18 pounds, while the cereal group lost an average of about 16 pounds. Both groups showed meaningful weight loss, with the group that ate eggs maintaining higher vitamin D levels.

Downsides

Eating eggs is generally safe for most people and provides many health benefits. However, there are a few considerations to keep in mind. 

Avoid eggs if you’re allergic or sensitive to them. An egg allergy happens when the immune system reacts to proteins in egg whites and/or yolks. Symptoms can range from a mild rash to anaphylaxis, a severe reaction that makes breathing difficult and can send the body into shock. Always talk to a healthcare provider if you think you might have an allergy to eggs or any food.

Eggs have long been linked to cholesterol concerns, but lifestyle choices like diet, genetics, and conditions like type 2 diabetes play a bigger role in high cholesterol. A recent review found that eating up to 1.5 eggs a day and consuming less than 450 milligrams of cholesterol daily doesn’t appear to affect the risk of dying from any cause of heart disease.

Simply put, eating eggs in moderation is generally fine for most people. According to the Dietary Guidelines for Americans, eggs are a healthy food that can be part of a healthy diet. If you have specific health concerns, discuss eating eggs with your healthcare provider.

Oats are whole grains rich in fiber, especially beta-glucan, which helps lower cholesterol and manage blood sugar. They also contain beneficial plant compounds which are good for overall health. Eating oats can support the immune system and improve gut health by promoting healthy bacteria.

A plant compound called beta-glucan can play a key role in weight management. Eating oats in any form or supplementing with beta-glucan may help you feel full, reduce hunger, and help lower body weight.

A small study found that oatmeal was more effective than oat-based ready-to-eat cereal at increasing fullness and reducing hunger. Those who ate oatmeal felt less desire to eat, consumed fewer calories at lunch, and felt fuller throughout the morning.

A study using data from the National Health and Nutrition Examination Survey found that kids who ate oatmeal had higher diet quality, more whole grains, and increased fiber and magnesium intake compared to those who ate other breakfasts or skipped breakfast.

Downsides

Oatmeal is generally considered a healthy food, but there are a few potential downsides. Since oats are high in fiber, consuming large amounts can cause digestive discomfort, such as gas or bloating. To help reduce these symptoms, gradually adding fiber-rich foods like oats to your diet is important.

Oats can also be a concern for those with celiac disease or gluten sensitivity because they are often processed in mills that handle grains with gluten, increasing the risk of cross-contact. If you have these conditions, choose oats labeled as gluten-free to avoid potential contamination.

Some oatmeal varieties may contain added sugars and preservatives, which could reduce their health benefits. For this reason, it’s a good idea to check the ingredients list.

Eggs and oatmeal are convenient and versatile healthy breakfast options. Eggs provide high-quality protein, choline, and antioxidants like lutein and zeaxanthin. Oats are rich in fiber, particularly beta-glucan, which supports cholesterol and blood sugar management.

Both foods promote fullness, offer nutrients and antioxidants, and can fit into a balanced diet. Unless you have allergies or sensitivities, there’s no reason you can’t incorporate both eggs and oatmeal into your breakfast routine.