Protein Duel › Protein chart › Oats
How much protein is in oats?
13 g per 100 g dry
Quick facts
- 5.2 gIn 1 bowl of porridge (about 40 g).
- #98Out of 223 foods on our protein chart.
- 230 gNeeded for 30 g of protein.
About oats
Oats is a good source of protein. Grains have modest protein per 100 g, especially once cooked and swollen with water, but it adds up because we eat them in large amounts.
Not sure how much protein you need in a day? Work it out with the protein calculator.
How it compares
Protein per 100 g, next to the foods closest to it on the chart and a few everyday staples.
| Food | Protein / 100 g |
|---|---|
| Chicken breast (cooked)Lean meat | 31 g |
| Egg (cooked)Egg | 13 g |
| FalafelLegume | 13 g |
| Oats (dry)Grain | 13 g |
| PopcornGrain | 13 g |
| Quail eggsEgg | 13 g |
| Greek yogurtDairy | 10 g |
| Lentils (cooked)Legume | 9 g |
| TofuSoy product | 8 g |
Meals with oats
More grain
- Wheat germ · 23 g
- Popcorn · 13 g
- Rice cakes · 8.2 g
- Cornflakes · 7.5 g
- Whole wheat pasta · 6 g
- Pasta · 5.8 g
- Spelt · 5.5 g
- Egg noodles · 4.5 g
- All grains and bread ranked ›
- All vegan foods ranked ›
FAQ
How much protein is in oats?
Oats dry has 13 g of protein per 100 g. A typical serving, 1 bowl of porridge (about 40 g), gives you roughly 5.2 g.
Is oats high in protein?
Oats is a good source of protein. With 13 g per 100 g it ranks #98 of the 223 foods on our protein chart.
How much oats do I need to eat for 30 g of protein?
About 230 g of oats dry.
Would you have guessed 13 g? Two foods, one guess: higher or lower.
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