Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
100g Oats Protein — 13.5 g | Nutrition Calculator
100g of Oats, rolled, raw contains 13.5 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
100g Oats Protein Calculator
100g of Oats, rolled, raw contains 13.5 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.
Result
100g Oats Protein
13.5 g protein
Computed from 100 g of food and USDA FoodData Central reference.
Reverse Calculation
Protein target to food amount
100 g (3.53 oz, 1.21 cups)
Reverse math uses 13.5 g protein per 100 g from USDA FoodData Central reference.
Oats Macros by Serving Size
Oats Macros by Common Serving
Oats Protein Range Around 100g
Oats Macros by Volume Measure
Oats Prep-State Logging Check
Oats Nutrient Efficiency Per Calorie
Oats Dietary Profile
Oats is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.
Oats Benefit Signals
- Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.
Oats Daily Nutrient Coverage
Smart Protein Substitutes for Oats
Oats Condition-Aware Nutrition Notes
Real-World Oats Serving Sizes
- Small weighed portion (~50g): 6.8 g protein. Use when testing a small serving or recipe ingredient amount.
- Standard nutrition reference (~100g): 13.5 g protein. Matches the USDA per-100g source basis used on this page.
- Large weighed portion (~150g): 20.3 g protein. Useful for meal-prep portions and larger servings.
Common Oats Measurement Mistakes
- Mixing raw and cooked entries changes the math. This page uses the listed source record for Oats, rolled, raw.
- Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
- For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.
Oats Protein — Frequently Asked Questions
How much protein is in 100g of Oats? 100g of Oats contains 13.5 g of protein (USDA FoodData Central).
How much protein is in 1 cup of Oats? One US cup of oats weighs approximately 83g (density: 350 kg/m³). That serving contains 11.2 g of protein — computed as 83g ÷ 100 × 13.5.
How many grams of Oats do I need to eat to get 30 g of protein? To reach 30 g of protein from Oats, you need approximately 222g — calculated as (30 ÷ 13.5) × 100 = 222g.
Is Oats high in protein? Oats has a moderate protein content at 13.5 g per 100g — neither especially high nor low.
What percentage of daily protein does 100g of Oats provide? 100g of Oats provides 13.5 g of protein, which is 27% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Oats alone, you would need ~370g.
How efficient is Oats as a source of protein per calorie? Oats provides 3.56 g of protein per 100 kcal, making it average as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.
What formula does this Oats protein calculator use? The calculator uses protein = weight in grams / 100 x 13.5 g. For example, 100g of Oats gives 13.5 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.
Is Oats a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Oats is a decent option — with 13.5 g of protein per 100g. For best results, combine Oats with other foods to hit your daily macro targets.
How reliable is the source data for Oats? Oats uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.
Should I measure Oats raw or cooked? Oats should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.
How to Calculate Oats Protein
- Weigh raw. Place your oats on a kitchen scale before cooking to get the most accurate starting weight.
- Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
- Read the result. The calculator shows protein content for your exact portion.
- Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
- Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.
Why Volume ≠ Weight: Oats Density Explained
Oats is very light (350 kg/m³ — about 0.35× the density of water), so a 1-cup measure holds only ~83 g.
Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.
Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Oats.
Oats Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.