Oats
½ cup rolled oats (40 g) per serving.
Macro breakdown
Tips to maximize protein
Meals with Oats
See all meals →Greek Yogurt Oats with Hemp and Flax
5mOvernight oats made with Greek yogurt, hemp hearts, and ground flaxseed. Meal prep friendly with 44g protein and 12g fiber.
Protein Oats with Cottage and Peanut Butter
10mOatmeal boosted with cottage cheese, peanut butter, and hemp hearts. Comfort food with 34g protein.
Frequently Asked Questions
Oats contains 5.4g of protein per serving. This makes it a moderate protein source with a protein density score of 3.5 (grams of protein per 100 calories).
You need approximately 5.6 servings of Oats to reach 30g of protein, which would provide about 848 calories. Consider combining with other protein sources for a more practical portion size.
Oats provides 5.4g of protein for 152.7 calories, giving it a calorie cost of 28.3 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.
Oats contains 4.2g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.
Most grains are not complete proteins on their own, meaning they lack some essential amino acids. However, combining Oats with legumes, dairy, or other protein sources creates a complete amino acid profile. This is why rice and beans or bread with peanut butter are classic combinations.
Nutrition data sourced from USDA FoodData Central.
Last verified: 2025-02-16