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Rolled oats (dry) for Kids & Teens
13g protein per 100g · Incomplete
Strong pick
Growing bodies need consistent protein from familiar, palatable sources. Aim for 1.0–1.2g per kg from dairy, eggs, lean meat, fish, and legumes.
The numbers
Per 100g
13g
Daily target (70kg)
~77g
1/2 cup dry
5g
Servings/day to hit target
15×
Why it works for kids & teens
For kids and growing teens, look for mild flavors, complete protein, low mercury, kid-friendly textures. Rolled oats (dry) checks those boxes — pair with milk or whey.
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