Protein in food · Grains & rice
How much protein is in rolled oats?
Half a cup of rolled oats (40 g) has 5.3 g of protein (153 kcal); 100 g has 13.2 g.
3.5 g protein per 100 kcal · USDA FoodData Central
3.5 g of protein per 100 kcal (14% of its calories): 2.5–5 g is moderate on our scale.
25 g of protein from rolled oats alone takes 189 g (about 2⅓ cups) and 718 kcal.
#4 of 11 in Grains & rice for protein per 100 g, #5 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 13.2 g | 379 | 67.7 g | 6.5 g |
| 1 oz (28 g) | 3.7 g | 107 | 19 g | 1.8 g |
| ½ cup (40 g) | 5.3 g | 153 | 27 g | 2.6 g |
| 1 cup (81 g) | 11 g | 307 | 55 g | 5.3 g |
| 1 tbsp (5.1 g) | 0.7 g | 19 | 3.4 g | 0.3 g |
Half a cup of rolled oats (40 g) is 4% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from carbohydrate: about 71%.
Half a cup of rolled oats (40 g) also has 4.1 g of fiber.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than dry couscous, dry brown rice and dry white rice and less than dry quinoa.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Dry quinoa | 14.1 g | 368 | 3.8 g |
| Rolled oats | 13.2 g | 379 | 3.5 g |
| Dry couscous | 12.8 g | 376 | 3.4 g |
| Dry brown rice | 7.5 g | 367 | 2.0 g |
| Dry white rice | 7.1 g | 365 | 1.9 g |
Recipes with rolled oats
6 recipes in the Feast Mode library use rolled oats, macros computed the same way.
Across the 6 library recipes that use it, a serving has 29 g of rolled oats on average, which brings 3.9 g of protein: 12% of the dish’s protein. It carries the most in Tiramisu Overnight Oats, at 15% of the protein.
Questions
How much protein is in half a cup of rolled oats?
Half a cup of rolled oats (40 g) has 5.3 g of protein and 153 kcal, with 27 g of carbohydrate and 2.6 g of fat.
How much protein is in 100 g of rolled oats?
100 g of rolled oats has 13.2 g of protein, 379 kcal, 67.7 g of carbohydrate and 6.5 g of fat (USDA FoodData Central 173904).
Are rolled oats a good source of protein?
Moderate protein: 3.5 g of protein per 100 kcal (14% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from rolled oats alone takes 189 g (about 2⅓ cups) and 718 kcal.
Which has more protein, rolled oats or dry couscous?
Rolled oats, with 13.2 g of protein per 100 g against 12.8 g for dry couscous. Per 100 kcal: rolled oats 3.5 g, dry couscous 3.4 g.
Source: USDA FoodData Central, SR Legacy 173904: “Cereals, oats, regular and quick, not fortified, dry”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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