Every 100 kcal of rolled oats brings 3.5 g of protein. On that measure it ranks 46th of the 111 grains in this database and 578th of all 796 foods on the site. Measured by weight instead, its 13.2 g per 100 g ranks 9th in its group.
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.
Weight for weight, rolled oats has 2 g of protein for each gram of fat (13.2 g against 6.52 g per 100 g).
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 quoted here is measured by volume at 40.5 g, and it covers about 11% of the 50 g FDA Daily Value for protein.
Oats carry more protein than most cereal grains and are relatively lysine-rich.
Serving sizes
Protein in common portions of rolled oats
Protein and calories in Rolled oats for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
13.2 g
379 kcal
1/2 cup dry (serving used here)
40.5 g
5.3 g
153 kcal
1 cup
81 g
10.7 g
307 kcal
0.33 cup
27 g
3.6 g
102 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in rolled oats
The nine essential amino acids in Rolled oats, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.98 g
0.4 g
74
lysine
0.637 g
0.26 g
48
valine
0.688 g
0.28 g
52
isoleucine
0.503 g
0.2 g
38
threonine
0.382 g
0.15 g
29
phenylalanine
0.665 g
0.27 g
50
methionine
0.207 g
0.08 g
16
histidine
0.275 g
0.11 g
21
tryptophan
0.182 g
0.07 g
14
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
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.
13.2 g. The 1/2 cup dry serving used on this page weighs 40.5 g and so carries 5.3 g.
How much protein do you get per 100 calories of rolled oats?
3.5 g. That figure divides its 13.2 g of protein per 100 g by its 379 kcal per 100 g, so it does not depend on serving size.
Is the protein in rolled oats complete?
No. On its own, the protein in rolled oats 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 rolled oats?
About 11%. One 1/2 cup dry serving has 5.3 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #173904 (Cereals, oats, regular and quick, not fortified, dry), 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.