Every 100 kcal of oatmeal brings 3.6 g of protein. On that measure it ranks 40th of the 111 grains in this database and 568th of all 796 foods on the site. Measured by weight instead, its 2.54 g per 100 g ranks 100th in its group.
Around 14% of the calories in oatmeal 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.
Weight for weight, oatmeal has 1.7 g of protein for each gram of fat (2.54 g against 1.52 g per 100 g).
Set against fried rice, another grain entry in the database, a serving carries about 0.5 g less protein (fried rice has 6.4 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 quoted here is measured by volume at 234 g, and it covers about 12% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of oatmeal
Protein and calories in Oatmeal for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
2.54 g
71 kcal
1 cup cooked (serving used here)
234 g
5.9 g
166 kcal
0.75 cup
175 g
4.4 g
124 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
2.54 g. The 1 cup cooked serving used on this page weighs 234 g and so carries 5.9 g.
How much protein do you get per 100 calories of oatmeal?
3.6 g. That figure divides its 2.54 g of protein per 100 g by its 71 kcal per 100 g, so it does not depend on serving size.
Is the protein in oatmeal complete?
No. On its own, the protein in oatmeal is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of oatmeal?
About 12%. One 1 cup cooked serving has 5.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #171675 (Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.