At a glance
- 5.4 g protein and 152 calories per 1/2 cup (40 g).
- 3.6 g protein per 100 calories: #343 of 536 foods in our USDA list, #23 of 57 in grains & bread.
- 4 g fiber and 0 mg sodium per serving.
What is oats like to eat?
Oats are whole grains sold as rolled, steel-cut or instant. They cook into porridge, soak into overnight oats and bake into muffins, and pairing them with milk, yogurt or nut butter turns breakfast into a solid protein start.
How can you eat more oats?
Try this
Make overnight oats with Greek yogurtCook porridge in milk with berriesBlend into a smoothie for bodyBake into egg and oat breakfast muffinsIs oats good on a GLP-1?
Warm, soft oatmeal is easy to eat in a small bowl, and it is simple to make a single portion. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does oats compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Oats | 1/2 cup | 5.4 g | 152 | 3.6 g |
| Quinoa | 1 cup | 8.1 g | 222 | 3.7 g |
| Chia seeds | 1 tbsp | 2 g | 59 | 3.5 g |
| Milk | 1 cup | 8.3 g | 123 | 6.8 g |
Close to oats per calorie: pistachios (3.7 g), pasta (3.7 g), corn (3.5 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Rolled, steel-cut and quick oats differ in cooking time and texture; plain oats let you choose your own add-ins and sweetness.
What's the full nutrition for oats?
| Nutrient | Per 1/2 cup (40 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 152 | 379 | |
| Protein | 5.4 g | 13.5 g | 11% |
| Fat | 2.4 g | 5.9 g | |
| Saturated fat | 0.4 g | 1.1 g | 2% |
| Carbohydrate | 27.5 g | 68.7 g | |
| Fiber | 4 g | 10.1 g | 14% |
| Sugar | 0.4 g | 1 g | |
| Sodium | 0 mg | 1 mg | 0% |
| Calcium | 18 mg | 46 mg | 1% |
| Iron | 1.7 mg | 4.34 mg | 9% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Oats, whole grain, rolled, old fashioned". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
