Grains, bread and potatoes
How much protein is in oats?
Oats (dry) has 13.2 g of protein per 100 g. A typical serving (1 cup, 81 g) has 10.7 g of protein and 307 calories.
- Protein, 1 cup (81 g)
- 10.7 g
- Protein per 100 calories
- 3.5 g
Moderate protein density
Protein in oats (dry) by portion
| Portion | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (81 g) | 10.7 g | 307 | 54.8 g | 5.3 g |
| ⅓ cup (27 g) | 3.6 g | 102 | 18.3 g | 1.8 g |
| 100 g | 13.2 g | 379 | 67.7 g | 6.5 g |
Weigh it instead? Enter your own grams in the food lookup.
Nutrition per 100 g
- Calories
- 379
- Protein
- 13.2 g
- Carbs
- 67.7 g
- Fat
- 6.5 g
- Fibre
- 10.1 g
- Sugar
- 1 g
- Sodium
- 6 mg
Grains, bread and potatoes: most protein per calorie
- Whole wheat bread 4.9 g protein per 100 cal
- Plain bagel 4 g protein per 100 cal
- Quinoa 3.7 g protein per 100 cal
- Pasta 3.7 g protein per 100 cal
- Oatmeal (cooked) 3.5 g protein per 100 cal
- White bread 3.3 g protein per 100 cal
FAQ
Is oats high in protein?
Somewhat. It has 3.5 g of protein per 100 calories, more than 41% of the 106 foods we track. Foods like chicken breast or tofu sit well above that.
How much protein is in 100 g of oats (dry)?
13.2 g, with 379 calories.
How much oats (dry) gives you 30 g of protein?
About 227 g, for roughly 860 calories. That's about 2.8 servings of 1 cup.
Where do these numbers come from?
USDA FoodData Central, entry 173904: "Cereals, oats, regular and quick, not fortified, dry" (SR Legacy). Brands and recipes vary, so a package label can differ a little.
Source
General information, not medical advice. Values are averages; brands and recipes vary.