Amount of Protein in Oats

Welcome to the nutritional protein content in 21 different types of oats, ranging from 13.70 g to 1.98 g per 100g. The basic type of oats is Cereals, QUAKER, Quick Oats, Dry, where the amount of protein in 100g is 13.70 g. 13.70 g of protein per 100g, from Cereals, QUAKER, Quick Oats, Dry corresponds to 24% of the protein RDA. For a typical serving size of 0.500 cup (or 40.00 g) the amount of Protein is 5.48 g. This corresponds to an RDA percentage of 10%.

The percentage of the recommended daily allowance (RDA) for protein is based on a 50 g RDA level for a mature adult.

Top ten oats products high in protein

Below is a summary list for the top ten oats items ranked by the amount or level of protein in 100g.

1. Cereals, QUAKER, Quick Oats with Iron, Dry : 13.70g (24%RDA)
2. Cereals, QUAKER, Quick Oats, Dry : 13.70g (24%RDA)
3. Cereals, oats, regular and quick, not fortified, dry : 13.15g (23%RDA)
4. Cereals, oats, instant, fortified, plain, dry : 11.92g (21%RDA)
5. Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey : 10.55g (19%RDA)
6. Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins : 9.66g (17%RDA)
7. Cereals, oats, instant, fortified, with cinnamon and spice, dry : 9.53g (17%RDA)
8. Cereals, oats, instant, fortified, maple and brown sugar, dry : 9.25g (17%RDA)
9. Cereals, oats, instant, fortified, with raisins and spice, dry : 8.45g (15%RDA)
10. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches : 7.90g (14%RDA)

Following on from the ten top oats items or products containing protein we have a more comprehensive break down of Cereals, QUAKER, Quick Oats, Dry, and the highest item containing protein which is Cereals, QUAKER, Quick Oats with Iron, Dry. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 21 types of oats.

At the bottom of the page is the full list for the 21 different types of oats based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the protein content in oats.

Cereals, QUAKER, Quick Oats, Dry - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Cereals, QUAKER, Quick Oats, Dry should be considered along with the protein content.Other important and protein related nutrients are Energy, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 371.00 kcal (19% RDA), the amount of Total Fat is 6.87 g (11% RDA) and the amount of Carbohydrate is 68.18 g (52% RDA). The nutritional content and facts for 100g, which includes Energy, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the protein levels in oats.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Cereals, QUAKER, Quick Oats, Dry has a nutritional value score of 15.00 out of 100.Comparing the protein content and the nutritional density in 100g for Cereals, QUAKER, Quick Oats, Dry; We class this as a high protein content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Amount of protein per 100 Calories

100 calories of cereals, QUAKER, Quick Oats, Dry is a serving size of 0 g, and the amount of Protein is 0 g (0% RDA). Other important and related nutrients and macronutrients such as Carbohydrate, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the protein RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 0.500 cup (or 40.00 g)

For the food Cereals, QUAKER, Quick Oats, Dry the typical serving size is 0.500 cup (or 40.00 g) which contains 5.48 g of Protein. The protein percentage of the recommended daily value for this serving is 10 %.

To give 100% of the RDA, 10.0 servings of the typical serving size 0.500 cup (or 40.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 148.4 kcal, the Total Fat content is 2.75 g and the Carbohydrate content is 27.27 g. The percentages are shown below in the protein chart, for the typical serving of protein and the related and important nutritional values.

Macronutrients in Cereals, QUAKER, Quick Oats, Dry

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 0.500 cup or 40.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 21.9 (kcal).The total calories from carbohydrate is 109.1 (kcal).

Grams of protein in oats (per 100g)

This list of 21 types of oats, is brought to you by www.dietandfitnesstoday.com and ranges from Cereals, QUAKER, Quick Oats with Iron, Dry through to Cereals, oats, instant, fortified, with raisins and spice, prepared with water where all food items are ranked by the content or amount per 100g. The nutritional protein content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much protein in oats.

The list below gives the total protein content in the 21 items from the general description 'oats' each of which show the protein amount as well as Energy, Total Fat and Carbohydrate. Below, is the top 21 food items shown in the protein chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for oats based on our density score out of 100 (ranked by the amount of protein per 100g) is shown in the below nutritional density chart.

The corresponding Calories for oats ranked by the amount of protein per 100g is shown below in the oats calories chart.

RDA for protein

The recommended daily allowance for protein is 56g for an average male. This is the RDA used for all nutrition in the listed data. For a typical woman it is 46g. These values are based on 0.8 grams of protein per kilogram of body weight. It is also recommended that at least 10% of your calories should be from protein with an upper limit of 35% of your calories from protein.

Effect of Preparation and Storage on protein

The level of protein can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items which are cooked are 2 items. The highest amount of protein from the 2 cooked items is in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt where the amount is 2.54 g per 100g.

Average Content for oats

The average (or more correctly the arithmetic mean) amount of protein contained in 100g of oats, based on the list below of 21 different items under the general description of oats, is 7.76 g of protein. This average value corresponds to 13.86 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 312.90 kcal, the average amount of Total Fat is 4.97 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Protein is found in Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey which in 100g contains 7.80 g of Protein. This corresponds to 14 % of the recommended daily allowance. For this serving the amount of Energy is 362.00 kcal, the amount of Total Fat is 1.80 g and the amount of Carbohydrate is 85.00 g.

Highest protein Content per 100g

Using the list below for the 21 different oats nutrition entries in our database, the highest amount of protein is found in Cereals, QUAKER, Quick Oats with Iron, Dry which contains 13.70 g of protein per 100g. The associated percentage of RDA is 24 %. For this 100g serving the Energy content is 371.00 kcal, the Total Fat content is 6.87 g, the Carbohydrate content is 68.18 g.

The lowest amount of protein in 100g is in Cereals, oats, instant, fortified, with raisins and spice, prepared with water which contains 1.98 g. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Energy is 88.00 kcal, the amount of Total Fat is 0.95 g, the amount of Carbohydrate is 17.91 g.

The difference between the highest and lowest values gives a protein range of 11.72 g per 100g. The range for the other nutrients are as follows; 283 kcal for Energy, 5.92 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of protein per Serving

Please remember that the above gives an accurate value in 100g for high protein foods in your diet. For example 100g of Cereals, QUAKER, Quick Oats, Dry contains 13.70 g of protein. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the protein nutritional content.

The food with the highest protein content per typical serving is Cereals, oats, regular and quick, not fortified, dry which contains 10.65 g in 1.000 cup (or 81.00 g). The percentage of the recommended daily value for this serving is 19 %. For this serving the Energy content is 306.99 kcal, the Total Fat content is 5.28 g and the Carbohydrate content is 54.84 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing protein which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in protein

Oats List, protein Content per 100g 1. Cereals, QUAKER, Quick Oats with Iron, Dry - Protein   Nutritional Value : 16.00 / 100     food group -   Protein (%RDA) Energy (%RDA) Total Fat (%RDA) Carbohydrate (%RDA)   Profile for a 100g serving :   13.70 g (24%) 371.00 kcal (19%) 6.87 g (11%) 68.18 g (52%)   Typical Serving size of 0.500 cup (or 40.00g):    5.48 g (10%) 148.4 kcal (7%) 2.75 g (4%) 27.27 g (21%) 2. Cereals, QUAKER, Quick Oats, Dry - Protein   Nutritional Value : 15.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   13.70 g (24%) 371.00 kcal (19%) 6.87 g (11%) 68.18 g (52%)   Typical Serving size of 0.500 cup (or 40.00g):    5.48 g (10%) 148.4 kcal (7%) 2.75 g (4%) 27.27 g (21%) 3. Cereals, oats, regular and quick, not fortified, dry - Protein   Nutritional Value : 15.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   13.15 g (23%) 379.00 kcal (19%) 6.52 g (10%) 67.70 g (52%)   Typical Serving size of 1.000 cup (or 81.00g):    10.65 g (19%) 306.99 kcal (15%) 5.28 g (8%) 54.84 g (42%)   Other serving sizes 0.333 cup (or 27.00g):   3.55 g (6%) 102.33 kcal (5%) 1.76 g (3%) 18.28 g (14%) 4. Cereals, oats, instant, fortified, plain, dry - Protein   Nutritional Value : 17.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   11.92 g (21%) 362.00 kcal (18%) 6.90 g (11%) 69.52 g (53%)   Typical Serving size of 1.000 packet (or 28.00g):    3.34 g (6%) 101.36 kcal (5%) 1.93 g (3%) 19.47 g (15%) 5. Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey - Protein   Nutritional Value : 15.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   10.55 g (19%) 421.00 kcal (21%) 11.62 g (18%) 73.65 g (57%)   Typical Serving size of 0.500 cup (1 NLEA serving) (or 48.00g):    5.06 g (9%) 202.08 kcal (10%) 5.58 g (9%) 35.35 g (27%) 6. Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins - Protein   Nutritional Value : 15.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.66 g (17%) 412.00 kcal (21%) 10.38 g (16%) 74.67 g (57%)   Typical Serving size of 0.500 cup (1 NLEA serving) (or 51.00g):    4.93 g (9%) 210.12 kcal (11%) 5.29 g (8%) 38.08 g (29%) 7. Cereals, oats, instant, fortified, with cinnamon and spice, dry - Protein   Nutritional Value : 15.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.53 g (17%) 369.00 kcal (18%) 4.84 g (7%) 76.08 g (59%)   Typical Serving size of 1.000 packet (or 45.00g):    4.29 g (8%) 166.05 kcal (8%) 2.18 g (3%) 34.24 g (26%) 8. Cereals, oats, instant, fortified, maple and brown sugar, dry - Protein   Nutritional Value : 16.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   9.25 g (17%) 368.00 kcal (18%) 4.73 g (7%) 76.67 g (59%)   Typical Serving size of 1.000 packet (or 43.00g):    3.98 g (7%) 158.24 kcal (8%) 2.03 g (3%) 32.97 g (25%) 9. Cereals, oats, instant, fortified, with raisins and spice, dry - Protein   Nutritional Value : 16.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   8.45 g (15%) 360.00 kcal (18%) 4.03 g (6%) 76.33 g (59%)   Typical Serving size of 1.000 packet (or 44.00g):    3.72 g (7%) 158.4 kcal (8%) 1.77 g (3%) 33.59 g (26%) 10. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches - Protein   Nutritional Value : 16.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.90 g (14%) 394.00 kcal (20%) 5.10 g (8%) 81.80 g (63%)   Typical Serving size of 1.000 cup (1 NLEA serving) (or 56.00g):    4.42 g (8%) 220.64 kcal (11%) 2.86 g (4%) 45.81 g (35%) 11. Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey - Protein   Nutritional Value : 17.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.80 g (14%) 362.00 kcal (18%) 1.80 g (3%) 85.00 g (65%)   Typical Serving size of 0.666 cup (1 NLEA serving) (or 29.00g):    2.26 g (4%) 104.98 kcal (5%) 0.52 g (1%) 24.65 g (19%) 12. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds - Protein   Nutritional Value : 16.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.70 g (14%) 409.00 kcal (20%) 7.30 g (11%) 79.60 g (61%)   Typical Serving size of 0.750 cup (1 NLEA serving) (or 32.00g):    2.46 g (4%) 130.88 kcal (7%) 2.34 g (4%) 25.47 g (20%) 13. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted - Protein   Nutritional Value : 16.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.12 g (13%) 401.00 kcal (20%) 5.46 g (8%) 81.19 g (62%)   Typical Serving size of 0.750 cup (1 NLEA serving) (or 30.00g):    2.14 g (4%) 120.3 kcal (6%) 1.64 g (3%) 24.36 g (19%) 14. Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches - Protein   Nutritional Value : 15.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.10 g (13%) 400.00 kcal (20%) 5.00 g (8%) 82.80 g (64%)   Typical Serving size of 0.750 cup (1 NLEA serving) (or 30.00g):    2.13 g (4%) 120 kcal (6%) 1.5 g (2%) 24.84 g (19%) 15. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches - Protein   Nutritional Value : 16.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   7.00 g (13%) 399.00 kcal (20%) 5.40 g (8%) 82.00 g (63%)   Typical Serving size of 0.750 cup (1 NLEA serving) (or 29.00g):    2.03 g (4%) 115.71 kcal (6%) 1.57 g (2%) 23.78 g (18%) 16. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries - Protein   Nutritional Value : 16.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   6.70 g (12%) 399.00 kcal (20%) 4.90 g (8%) 83.30 g (64%)   Typical Serving size of 0.750 cup (1 NLEA serving) (or 31.00g):    2.08 g (4%) 123.69 kcal (6%) 1.52 g (2%) 25.82 g (20%) 17. Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt - Protein   Nutritional Value : 15.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   2.54 g (5%) 71.00 kcal (4%) 1.52 g (2%) 12.00 g (9%)   Typical Serving size of 1.000 cup (or 234.00g):    5.94 g (11%) 166.14 kcal (8%) 3.56 g (5%) 28.08 g (22%)   Other serving sizes 0.750 cup (or 175.00g):   4.45 g (8%) 124.25 kcal (6%) 2.66 g (4%) 21 g (16%) 18. Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt - Protein   Nutritional Value : 15.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   2.54 g (5%) 71.00 kcal (4%) 1.52 g (2%) 12.00 g (9%)   Typical Serving size of 1.000 cup (or 234.00g):    5.94 g (11%) 166.14 kcal (8%) 3.56 g (5%) 28.08 g (22%)   Other serving sizes 1.000 tbsp (or 14.60g):   0.37 g (1%) 10.37 kcal (1%) 0.22 g (0%) 1.75 g (1%)   Other serving sizes 0.750 cup (or 175.00g):   4.45 g (8%) 124.25 kcal (6%) 2.66 g (4%) 21 g (16%) 19. Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water - Protein   Nutritional Value : 15.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   2.37 g (4%) 96.00 kcal (5%) 1.21 g (2%) 18.95 g (15%)   Typical Serving size of 1.000 cup (or 240.00g):    5.69 g (10%) 230.4 kcal (12%) 2.9 g (4%) 45.48 g (35%)   Other serving sizes 1.000 tbsp (or 15.00g):   0.36 g (1%) 14.4 kcal (1%) 0.18 g (0%) 2.84 g (2%)   Other serving sizes 1.000 packet and prepared (or 161.00g):   3.82 g (7%) 154.56 kcal (8%) 1.95 g (3%) 30.51 g (23%) 20. Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) - Protein   Nutritional Value : 18.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   2.37 g (4%) 68.00 kcal (3%) 1.36 g (2%) 11.67 g (9%)   Typical Serving size of 1.000 cup and cooked (or 234.00g):    5.55 g (10%) 159.12 kcal (8%) 3.18 g (5%) 27.31 g (21%)   Other serving sizes 1.000 cup, dry and yields (or 501.00g):   11.87 g (21%) 340.68 kcal (17%) 6.81 g (10%) 58.47 g (45%)   Other serving sizes 1.000 oz, dry and yields (or 177.00g):   4.19 g (7%) 120.36 kcal (6%) 2.41 g (4%) 20.66 g (16%)   Other serving sizes 1.000 packet, dry and yields (or 177.00g):   4.19 g (7%) 120.36 kcal (6%) 2.41 g (4%) 20.66 g (16%) 21. Cereals, oats, instant, fortified, with raisins and spice, prepared with water - Protein   Nutritional Value : 16.00 / 100     food group -   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   1.98 g (4%) 88.00 kcal (4%) 0.95 g (1%) 17.91 g (14%)   Typical Serving size of 1.000 cup (or 240.00g):    4.75 g (8%) 211.2 kcal (11%) 2.28 g (4%) 42.98 g (33%)   Other serving sizes 1.000 tbsp (or 15.00g):   0.3 g (1%) 13.2 kcal (1%) 0.14 g (0%) 2.69 g (2%)

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