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Rolled oats (dry) for Muscle Gain
13g protein per 100g · Incomplete
Fits in moderation
Building muscle takes a consistent protein surplus alongside hard training. Aim for 1.6–2.2g per kg of bodyweight, spread across 3–5 meals.
The numbers
Per 100g
13g
389 kcal
Daily target (70kg)
~126g
protein per day
Per 1/2 cup dry
5g
156 kcal per serving
Servings/day to hit target
26×
~4056 kcal from this food
Why it works for muscle gain
For muscle gain, look for high grams per 100g, complete amino acid profile, and fast or moderate digestion. Rolled oats (dry) isn't a top pick — pair with milk or whey.
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