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Protein in oats: 13.2 g per 100 g

There are 3.6 g of protein in a third of a cup of dry oats (27 g). 100 g of oats has 13.2 g of protein and 379 kcal. The values come from USDA FoodData Central, and the lookup below works out any other amount.

Protein

3.6g protein

in a third of a cup of dry oats (27 g)

13.2 g of protein and 379 kcal in 100 g

3.5 g of protein per 100 kcal

USDA FoodData Central, FDC ID 173904

Protein in oats per portion

Protein in each portion the USDA record lists, and in 100 g:

Protein in oats per portion
Portion	Weight	Protein
A third of a cup of dry oats	27 g	3.6 g
1 cup of dry oats	81 g	10.7 g
100 g of oats	100 g	13.2 g

Protein per 100 kcal

There are 3.5 g of protein in every 100 kcal of oats. When your appetite is small, this number shows how much protein a food brings for the energy it takes up. In our table of 50 foods ranked by protein per 100 g, this food is number 24.

Oats compared with similar foods

Protein per 100 g and per 100 kcal, from the USDA record of each food:

Oats compared with similar foods
Food	Protein per 100 g	Protein per 100 kcal
Oats	13.2 g	3.5 g
Quinoa	4.4 g	3.7 g
Whole-wheat bread	12.5 g	4.9 g
Chia seeds	16.5 g	3.4 g

See all 50 foods ranked by protein in the protein in foods table. For the published protein reference for your body weight, see the protein calculator.

About these values

The record is dry rolled or quick oats, weighed before cooking. Cooked oatmeal weighs more for the same protein, because it holds water. The USDA record is "Cereals, oats, regular and quick, not fortified, dry" (SR Legacy, FDC ID 173904). It gives 13.15 g of protein and 379 kcal per 100 g.

Protein in a portion is its weight times the protein per 100 g, divided by 100. For a third of a cup of dry oats: 27 × 13.15 ÷ 100 = 3.6 g. Values on this page are rounded to 0.1 g.

A packaged food's own label can differ from the USDA average. When you have the label, its numbers are the ones for that product.