Oats (rolled, dry): Protein, Calories & Full Nutrition Breakdown

Why Oats (rolled, dry) shows up in protein-forward diets

Measured dry, oats look protein-rich at 13g/100g, but a realistic 40g bowl only delivers about 5.3g protein once you're not eating a quarter-pound of dry oats.

Serving-size math

A 1/2 cup dry (40g) portion delivers 5.3g of protein and roughly 152 calories. Scaled per 100 calories, that works out to 3.48g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.

Prep tip

Cook in milk instead of water to roughly double the protein of the finished bowl for free.

Best for

• breakfast base, not a standalone protein source

Allergens

Contains: may contain gluten (cross-contamination).

Frequently asked