Which Is the Healthier Breakfast?

Both eggs and oatmeal can be a nutritious breakfast choice, but is one better than the other?

Not necessarily. “Your choice should depend on your health goals, allergies, and personal preferences,” McClelland Newman says.

Keep in mind that the way you prepare your oatmeal and eggs matters. “The health profile can shift depending on what they’re served with,” says Jacqueline Gomes, RDN, a Montvale, New Jersey–based registered dietitian-nutritionist. Pairing eggs with meats like bacon or sausage adds calories and unhealthy fats — not nearly as nutritious as eggs served with fiber-rich foods like vegetables, fruit, or whole-grain toast. The latter creates a more balanced and satisfying meal, Gomes says.

Similarly, oats topped with brown sugar or sweetened dried fruits can lead to blood sugar spikes, Gomes says. It’s best to keep oatmeal simple and pair it with fresh fruit, nuts, seeds, or a scoop of Greek yogurt, she says.

Which Is Best for Weight Loss?

Think of these breakfast options this way: Eggs are a good source of protein without many carbs or fiber, and oatmeal is high in fiber and carbohydrates with half as much protein as eggs. Both options boost energy, and both the protein found in eggs and the fiber found in oats can help with appetite control.

That said, eggs may have a slight edge, Gomes says. One small study specifically compared a breakfast of two eggs with a breakfast of sweetened instant oatmeal packets and found that those who ate eggs felt fuller for a longer period. The researchers noted that the protein in the eggs reduced levels of the hunger hormone ghrelin.