Protein in oats by portion
| Portion | Protein |
|---|---|
| bowl (dry) (40 g) | 5.2 g |
| 100 g | 13 g |
Typical values. Brands and recipes vary, so check the label when you have one.
How oats compares
Oats ranks #30 of 44 common high-protein foods by protein per 100 g. Here it is next to similar foods:
How much oats to hit your target
231 gof oats gives you 30 g of protein, a typical meal
4%of a 126 g daily target in one bowl (dry) of oats
10%of a 126 g daily target in 100 g
126 g is the target for a 70 kg (154 lb) adult who wants to build muscle. Your number depends on your weight and goal: calculate your daily protein.
Questions about protein in oats
How much protein is in one bowl (dry) of oats?
One bowl (dry) of oats (40 g) has about 5.2 g of protein. Per 100 g, oats has 13 g.
Is oats high in protein?
It is a good source. Oats has 13 g of protein per 100 g, which ranks #30 of the 44 foods in our list. It works well alongside a richer protein source.
How much oats do I need for 30 g of protein?
About 231 g, or about 6 bowl (dry), gives you 30 g of protein, a typical amount for one meal.
