How Much Protein in Oatmeal and Oats? Dry vs Cooked
Per 100 g, dry oats (regular and quick) have 13.2 g of protein and oats cooked with water have 2.5 g. A cup of dry oats (81 g) has 10.7 g of protein. Per 100 g, dry oats (regular and quick) also provide 379 kcal, 6.5 g of fat and 67.7 g of carbohydrate.
Ranked #46 of 46 high protein foods by protein per 100 g.
Protein per 100 g and per serving
| Food | State | Per 100 g | Per 100 g | Per serving | Per serving | ||||
|---|---|---|---|---|---|---|---|---|---|
| Protein | kcal | Fat | Carbs | Serving | Protein | kcal | |||
| Oats, regular and quick, dry FDC 173904 | Raw | 13.2 g | 379 | 6.5 g | 67.7 g | 1 cup, dry (81 g) | 10.7 g 1 cup, dry (81 g) | 307 | |
| Oats, cooked with water (without salt) FDC 173905 | Cooked | 2.5 g | 71 | 1.5 g | 12.0 g | 1 cup (234 g) | 5.9 g 1 cup (234 g) | 166 | |
Protein by amount: dry oats (regular and quick)
| Weight | Protein | kcal | Fat | Carbs |
|---|---|---|---|---|
| 30 g | 3.9 g | 114 | 2.0 g | 20.3 g |
| 40 g | 5.3 g | 152 | 2.6 g | 27.1 g |
| 50 g | 6.6 g | 190 | 3.3 g | 33.9 g |
| 80 g | 10.5 g | 303 | 5.2 g | 54.2 g |
| 100 g | 13.2 g | 379 | 6.5 g | 67.7 g |
Raw vs cooked
Protein per 100 g differs between the raw and cooked weight of the same food, so use the row that matches how you weigh it.
Oats absorb water when they are cooked, so 100 g of cooked oatmeal holds less oats than 100 g of dry oats. USDA lists 13.15 g of protein per 100 g for dry oats (regular and quick) and 2.54 g per 100 g for oats cooked with water. A cup of dry oats weighs 81 g and a cup of cooked oatmeal 234 g. Use the dry row if you weigh oats before cooking and the cooked row if you weigh them after.
How it compares
Similar foods sorted by protein per 100 kcal (main entry for each food).
| Food | Protein per 100 kcalProtein / 100 kcal | Protein (Per 100 g)Protein / 100 g | kcal (Per 100 g)kcal / 100 g |
|---|---|---|---|
| Peanuts, dry-roasted | 4.1 g | 24.4 g | 587 |
| Almonds, raw | 3.7 g | 21.2 g | 579 |
| Peanut butter, smooth | 3.7 g | 22.2 g | 598 |
| Quinoa, cooked | 3.7 g | 4.4 g | 120 |
| Oats, regular and quick, dry | 3.5 g | 13.2 g | 379 |
| White rice, long-grain, cooked | 2.1 g | 2.7 g | 130 |
To find your own daily protein target, use the Protein Intake Calculator.
Frequently asked questions
How much protein is in a cup of dry oats?
A cup of dry oats (81 g) has 10.7 g of protein and 307 kcal (USDA FDC 173904).
How much protein is in 100 g of dry oats?
Dry oats (regular and quick) have 13.2 g of protein per 100 g, from USDA's 13.15 g.
How much protein is in cooked oatmeal per 100 g?
Oats cooked with water have 2.5 g of protein per 100 g. A cup of cooked oatmeal (234 g) has 5.9 g (USDA FDC 173905).
How much protein is in 40 g of oats?
40 g of dry oats has 5.3 g of protein and 152 kcal.
How much protein is in 50 g of oats?
50 g of dry oats has 6.6 g of protein and 190 kcal.
Does cooking oats with water change the protein per 100 g?
Yes, because cooked oatmeal contains absorbed water. USDA lists 13.15 g of protein per 100 g for dry oats and 2.54 g per 100 g for oats cooked with water.
How many calories are in 100 g of dry oats?
Dry oats have 379 kcal per 100 g, with 13.2 g of protein, 6.5 g of fat and 67.7 g of carbohydrate.
Related foods
All values come from USDA FoodData Central, SR Legacy (April 2018), per 100 g. Per-serving and scaled values are calculated from them.