Protein content
A 1/2 cup dry serving of rolled oats contains 5.3 g of protein - a moderate source of protein, about 11% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1/2 cup dry (40.5 g) |
|---|---|
| Protein per serving | 5.3 g |
| Protein per 100 g | 13.2 g |
| Calories per serving | 153 kcal |
| Protein density | 14% of calories |
| Share of 50 g Daily Value | 11% |
| Protein quality | Incomplete protein |
| Category | Grains |
| Food type | Whole food |
| USDA record | FoodData Central #173904 |
A typical 1/2 cup dry serving of rolled oats contains 5.3 grams of protein (13.2 g per 100 g), which makes it a moderate source of protein. That covers roughly 11% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 14% of the calories in rolled oats come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 111 grains in the database, rolled oats ranks 38th by protein per serving, and 474th out of all 796 foods on the site. Set against shredded wheat, another grain entry in the database, a serving carries about 0.5 g less protein (shredded wheat has 5.8 g per 1 cup).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by volume at 40.5 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Oats carry more protein than most cereal grains and are relatively lysine-rich.
Source: USDA FoodData Central #173904 - "Cereals, oats, regular and quick, not fortified, dry" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Rolled oats has 13.2 g of protein per 100 g. A typical 1/2 cup dry serving (40.5 g) provides 5.3 g.
No. Rolled oats is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1/2 cup dry serving of rolled oats contains 5.3 g of protein, about 11% of the 50 g reference Daily Value.
Rolled oats is a moderate source of protein, and about 14% of its calories come from protein, which makes it more of an energy food than a protein food. Set against shredded wheat, another grain entry in the database, a serving carries about 0.5 g less protein (shredded wheat has 5.8 g per 1 cup).
Related