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Rolled oats (dry) for Budget Eating
13g protein per 100g · Incomplete
Strong pick
You don't need premium cuts to hit your protein. Eggs, chicken thighs, lentils, tuna, milk, and oats deliver grams per dollar like nothing else.
The numbers
Per 100g
13g
389 kcal
Daily target (70kg)
~98g
protein per day
Per 1/2 cup dry
5g
156 kcal per serving
Servings/day to hit target
20×
~3120 kcal from this food
Why it works for budget eating
For a tight budget, look for cheap per gram of protein — pantry staples and bulk buys. Rolled oats (dry) checks those boxes — pair with milk or whey.
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