Are Eggs or Oatmeal a Healthier Breakfast? A Dietitian Weighs in

Two of the most popular healthy breakfast options are eggs and oatmeal — with good reason. Both provide filling protein along with plenty of other necessary vitamins and minerals.

But is one better for you than the other?

"Eggs and oatmeal can both be healthy breakfast options, but they offer very different benefits," says Natalie Rizzo, registered dietitian and TODAY nutrition editor.

While eggs are packed with filling protein and nutrients like choline, "oatmeal delivers fiber and slow-digesting carbs," Rizzo says. But, she cautions, the cooking method and other ingredients in your meal also affect the overall nutrition of the dish.

Here's what to know about these two options — and how to prepare them in the healthiest ways.

Which Has More Protein?

Protein is an important component in any meal — and breakfast is no exception.

Eggs are a famously concentrated source of filling protein, with each providing about 6 grams. That means a two-egg breakfast will net you around 12 grams of protein.

On the other hand, like many whole grains, oats are a rich source of plant-based protein. A half-cup serving of rolled oats contains about 5 grams of protein, TODAY.com explained previously.

Making your oatmeal with milk or a milk substitute, like soy milk or pea milk, will add even more protein to the meal, Rizzo says. Each of those contains about 8 grams of protein per cup.

However, she notes, not all alternative milks have much protein (almond milk contains virtually no protein), and sweetened varieties add unnecessary extra sugar.

When looking at eggs and oats head to head, eggs are typically going to provide more protein. When made with the right kind of milk, however, oatmeal can deliver just as much protein as a serving of eggs.

Other Nutrients

It's not just about protein, of course. And each of these foods comes with other healthy nutrients.

Eggs are a great source of vitamin B12, which supports brain health and indirectly boosts energy. And eggs are also one of the few foods that provide vitamin D, which we need for proper bone health and also supports the immune system.

Meanwhile, oats are a whole grain, which means they're also a good source of fiber, providing about 4 grams of this gut- and heart-healthy nutrient per serving of rolled oats.

You may have heard that steel-cut oats are the healthiest type of oats, which isn't quite true. There are minimal nutritional differences between steel-cut, rolled and instant oats. The real major difference between oat varieties is how long they take to cook, with steel-cut oats taking the longest and instant oats the least time. (Keep in mind that store-bought oats may have added sugar and flavorings, though.)

As a plant food, oatmeal also naturally provides beneficial polyphenols, which are compounds with anti-inflammatory and antioxidant properties. Additionally, oats are rich in several B vitamins as well as a few essential minerals, such as zinc, magnesium and copper.

Finally, eggs provide both saturated and unsaturated fat while oats on their own don't contain any fat. Adding fat-containing milk to oats will, of course, add fat to the overall meal.

Which Breakfast Keeps You Fuller Longer?

You want a breakfast that's going to keep you feeling satisfied and full for at least a few hours, and both of these options have the power to do just that.

Generally, the protein and fat in eggs are digested relatively slowly, so this is a food that will keep you full for a while. Meanwhile, the fiber and protein in oatmeal will also be digested more slowly, meaning you shouldn't be feeling hungry again for a while after a hearty bowl of oats.

Adding some fiber to your eggs (in the form of fresh fruit, roasted veggies leftover from dinner or whole-grain toast) or adding some fat to your oatmeal (in the form of nuts or milk) will boost the staying power of those meals even further.

Which Is Better for Heart Health?

Oats are known for their impact on cardiovascular health, including their ability to manage cholesterol levels. That's thanks to beta-glucans, a type of fiber in oats, which research shows can lower LDL (bad) cholesterol levels in blood. There's also evidence that regularly eating oats can lower your risk for a heart attack.

In fact, cardiologists told TODAY.com previously that oatmeal is one of their top go-to breakfasts for its heart health benefits.

You may have heard that eggs aren't great for your heart health because they contain cholesterol. But the current thinking among experts is that cholesterol in our food does not have a major impact on the amount of cholesterol in our bodies.

For most people, eating eggs regularly isn't a worry. But if you're limiting your saturated fats, you may need to keep an eye on how often you eat them, or prioritize eating more egg whites and fewer yolks, dietitians told TODAY.com previously.

Are There Downsides to Eating Eggs or Oatmeal?

This is where preparation techniques matter the most.

When it comes to eggs, Rizzo says, "boiled, poached, or scrambled with minimal added fat are the most nutritious choices."

And when it comes to oatmeal, "flavored packets or heavily sweetened bowls can turn into more of a dessert," Rizzo says. "If you stick to plain oats and add fruit or nuts for sweetness, you get a balanced, filling breakfast."

You can use milk or an unsweetened milk alternative, nuts or nut butter, seeds and fresh berries, for example.

Are Eggs or Oatmeal Healthier?

Whether you're a fan of eggs or oatmeal in the morning, you'll be eating a healthy breakfast that's full of beneficial nutrients.

Those who want a warm, filling breakfast could choose either eggs or oatmeal. For those prioritizing protein, eggs may be a better bet. But those who want to get some fiber in first thing in the morning may prefer oatmeal.

"Ultimately, it’s less about choosing eggs or oatmeal and more about how you prepare them," Rizzo says.

You can round out the fat and protein in your morning eggs with fiber in a cup of fresh berries, or scramble your eggs with vegetables and greens.

And with oatmeal, you may want to add a little more protein and satisfying fat by cooking your oats in milk or topping your bowl with nuts, seeds or a spoonful of nut butter. Also consider putting together a batch of overnight oats, which are a convenient and cost-effective make-ahead breakfast.

Of course, you don't really need to choose one meal or the other meal. And your best option may be to swap between eggs and oatmeal on different days of the week to keep your breakfasts interesting — and to get the most well-rounded nutrition from both worlds.