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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
389 kcal
Daily target (70kg)
~77g
protein per day
Per 1/2 cup dry
5g
156 kcal per serving
Servings/day to hit target
16×
~2496 kcal from this food
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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