If you prefer to eat your breakfast with a spoon instead of a fork, two of the tastiest and healthiest options are yogurt and oatmeal. But they each offer different nutrients.
So, how do you know which is the best choice for you?
It depends on your goals and preferences for the day, says Natalie Rizzo, registered dietitian and TODAY nutrition editor.
While oatmeal is "high in fiber and provides slow-digesting carbohydrates for sustained energy," Rizzo says, "yogurt, especially Greek yogurt or skyr, offers protein and probiotics that support gut health."
And in many cases, it's not just about whether you're eating yogurt or oatmeal — because you can either vastly boost the nutrients in the meal with fresh toppings or unintentionally fill your bowl with added sugar.
Which Has More Protein?
Both yogurt and oatmeal can pack some satisfying, filling protein into your breakfast.
Regular yogurt has around 5 grams of protein per serving, which is equal to that of a serving of rolled oats.
But, when it comes to Greek yogurt or Icelandic skyr, the protein content is double or more. Often it's at least 12 grams of protein per serving. Similarly, when you add milk or a protein-rich milk substitute to your oats, you can easily double the protein content of your oatmeal, placing it closer to 10-12 grams per serving.
Adding ingredients like nuts, seeds or nut butter will boost the protein of the bowl even more.
Ultimately, the protein content of your breakfast depends on the type of yogurt you're eating and what you're using to make your oatmeal. But either option can be a protein-packed way to start your day.
Other Nutrients
As Rizzo noted, both yogurt and oatmeal are considered healthy breakfast options. But they offer different nutritional benefits.
Both provide protein, but yogurt is also a rich source of filling fat (in low- or full-fat varieties), as well as calcium to support healthy bones. Yogurt is also known for its gut-health benefits, as it naturally contains probiotics.
Meanwhile, oatmeal is a naturally gluten-free whole grain, meaning it's provides a good dose of fiber. We all need fiber for gut health, but this nutrient also helps keep your blood sugar balanced and even supports heart health.
Which Breakfast Keeps You Fuller Longer?
Whether you choose oatmeal or yogurt, that breakfast will keep you feeling full all morning.
Oatmeal has the benefit of both fiber and protein, which digest slowly. If you make oatmeal with a milk or milk substitute that contains fat and protein and top your oatmeal with nuts, seeds or nut butter, that meal will stay with you even longer.
Yogurt, especially Greek yogurt and skyr, is packed with protein, which means it will stick with you for a long time. If you choose a yogurt that also has some fat in it, that will make the breakfast even more satisfying.
Finally, add some nuts, seeds or fresh fruit to get a bit of fiber in there, and you'll have a meal that will carry you straight through to lunchtime.
Which Is Better for Heart Health?
Both yogurt and oatmeal support your heart health in different ways.
Yogurt contains several heart-healthy nutrients, including vitamin A, vitamin D and calcium, as well as probiotics. That said, the American Heart Association recommends generally sticking with low-fat or fat-free dairy products.
Meanwhile, the fiber in oatmeal is linked with better heart health and improved cholesterol levels. Research has found that eating oats is linked to a lower risk for heart attack, and cardiologists previously told TODAY.com that oatmeal is one of their favorite breakfast options.
Are There Downsides to Eating Yogurt or Oatmeal?
The biggest potential downside to eating either yogurt or oatmeal is the potential for unnecessary added sugar.
Rather than using oatmeal that comes with flavor packets or sweetened varieties of yogurt, Rizzo says, "keep oats plain and choose unsweetened yogurt and add your own mix-ins, like fruit or nuts."
Personally, she's a fan of adding bananas, dates or pears as toppings for both because they are naturally sweet without any added sugar.
Is Yogurt or Oatmeal Healthier?
Consider both yogurt and oatmeal healthy breakfast options. But also consider them just starting places.
When choosing a healthy yogurt, as dietitians told TODAY.com before, look for one that's high in protein (Greek yogurt or skyr are likely your best options), plain or low in added sugar and with a fat content that makes sense for your diet and health goals.
And when looking for a healthy oatmeal, opt for one that's plain to avoid added sugar and make it with milk or a milk substitute that provides protein to boost the nutrition and staying power.
For both options, consider not just what you put in the bowl, but how finish it, Rizzo says. Rather than choosing a flavored yogurt or oatmeal, add sweetness and texture with fresh fruit, seeds, nuts or nut butter.
And, of course, it's not just about nutrition — your flavor preferences matter, too. If you're in the mood for a warm comforting breakfast, a fresh bowl of hearty oatmeal will be just the right way to start your day. But if you prefer something with a thicker, tangier taste, a creamy Greek yogurt or skyr sprinkled with your favorite healthy toppings is the way to go.
Because both are healthy breakfasts, you don't have to choose one over the other. And dietitians generally recommend eating a wide variety of foods to get the most nutrients in your diet. So feel free to switch between these two — or swap in another nutritious breakfast — depending on how you feel that day.
