Protein by serving size
1 sachet (40g)
5g
50g
6g
100g
12g
374 calories per 100g · 3.3g protein per 100 calories
Figures are per 100g dry (rolled oats, uncooked). Protein content varies by brand, cut and exact preparation — see the note below. Calories are worked out from the source's energy in kilojoules. AFCD uses different conversion factors from those required on food labels (Food Standards Code Standard 1.2.8), so they may differ slightly from the pack.
Source: FSANZ AFCD Release 3.0 — Oats, rolled, uncooked, F006143
Log rolled oats in HitProtein →
Rolled Oats has about 12.2g of protein per 100g dry (rolled oats, uncooked). The table above shows what that works out to for common serves.
Other forms and varieties
Use the figure that matches how you weigh your food. Cooking changes the water content, so raw and cooked figures differ.
| Form | Protein per 100g | Calories per 100g |
|---|---|---|
| Dry (shown above)FSANZ AFCD Release 3.0 — Oats, rolled, uncooked, F006143 | 12.2g | 374 |
| CookedFSANZ AFCD Release 3.0 — Porridge, rolled oats, prepared with water, F007164 | 3g | 89 |
Related
From the HitProtein blog
- Does cooking increase protein? Raw vs cooked explained
- High protein foods ranked by protein per calorie
FAQs
How much protein is in a bowl of porridge?
About 6g for one 40g sachet of rolled oats made into porridge with water (198g cooked, 3g of protein per 100g). Making it with milk adds more.
How much protein is in 100g of rolled oats?
About 12.2g of protein per 100g dry (rolled oats, uncooked).
How much protein is in 1 sachet (40g) of rolled oats?
About 5g of protein, based on 12.2g per 100g.
How much protein is in cooked rolled oats?
About 3g of protein per 100g (Porridge, rolled oats, prepared with water), compared with 12.2g per 100g dry.
How many calories are in rolled oats?
About 374 calories per 100g, which works out to 3.3g of protein per 100 calories.
How does rolled oats compare with other grains & cereals foods?
Of the 6 grains & cereals foods on this site, rolled oats ranks number 2 for protein per 100g, comparing each food in the form its page shows. See the full table on our high protein foods page.
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