How much protein is in 100g of rolled oats?
13g of protein, with 389 calories.
How Much Protein Is in Rolled oats?
Rolled oats has 13g of protein per 100g and 389 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in rolled oats
Rolled oats contains 13g of protein per 100g, alongside 389 calories. That works out to 3.3g of protein per 100 calories, which is a low protein density — this is not primarily a protein food.
A typical portion — 1/2 cup dry, about 40g — gives roughly 5.2g of protein and 156 calories.
To reach 30g of protein from rolled oats alone you would need about 231g.
Rolled oats compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🍞 Seitan | 25g | 370 |
| 🌾 Rolled oats (dry) | 13g | 389 |
| 🍞 Rye bread | 9g | 259 |
| 🌾 Spelt (cooked) | 6g | 127 |
| 🌾 Kamut (cooked) | 6g | 132 |
| 🌾 Freekeh (cooked) | 6g | 109 |
| 🌾 Quinoa (cooked) | 4.4g | 120 |
| 🌾 Amaranth (cooked) | 4g | 102 |
Per 100g.
Using rolled oats to hit a protein target
- Protein per 100g: 13g. Calories per 100g: 389. Quality: incomplete protein.
- Pair with milk or whey.
- Pair rolled oats with a denser protein source so the meal still clears 30g.
- Log it in the Protein Calendar and the daily total updates automatically.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
How much rolled oats do I need for 30g of protein?
About 231g of rolled oats provides 30g of protein.
Is rolled oats a good protein source?
It contributes useful protein at 13g per 100g, but it works best alongside a denser source rather than as the main protein of a meal.
Keep reading
Protein in seitan25g per 100g, 370 calories.Protein in rye bread9g per 100g, 259 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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