Protein content
3.5 g of protein in 1 cup (28 g) of toasted oat cereal, or 3.3 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Protein per 100 kcal | 3.3 g |
|---|---|
| Protein per 100 g | 12.4 g |
| Protein per serving | 3.5 g in 1 cup (28 g) |
| Calories from protein | 13% |
| Protein to fat | 1.9 g per 1 g fat |
| Rank in grains, per 100 kcal | 53rd of 111 |
| Rank of all foods, per 100 g | 400th of 796 |
| Share of 50 g Daily Value | 7% per serving |
| Protein quality | Incomplete protein |
One 1 cup, 3.5 g protein.
Every 100 kcal of toasted oat cereal brings 3.3 g of protein. On that measure it ranks 53rd of the 111 grains in this database and 592nd of all 796 foods on the site. Measured by weight instead, its 12.4 g per 100 g ranks 18th in its group.
Around 13% of the calories in toasted oat cereal 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, toasted oat cereal has 1.9 g of protein for each gram of fat (12.4 g against 6.6 g per 100 g).
Set against flour tortilla, another grain entry in the database, a serving carries about 0.5 g less protein (flour tortilla has 4 g per 1 tortilla).
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 28 g, and it covers about 7% of the 50 g FDA Daily Value for protein.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 12.4 g | 372 kcal |
| 1 cup (serving used here) | 28 g | 3.5 g | 104 kcal |
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Related
Highest-protein grains per serving · Most protein-dense foods · Highest protein per 100 g
Quick answers
12.4 g. The 1 cup serving used on this page weighs 28 g and so carries 3.5 g.
3.3 g. That figure divides its 12.4 g of protein per 100 g by its 372 kcal per 100 g, so it does not depend on serving size.
No. On its own, the protein in toasted oat cereal is short of at least one essential amino acid; other protein sources across the day fill the gap.
About 7%. One 1 cup serving has 3.5 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #173884 (Cereals ready-to-eat, GENERAL MILLS, CHEERIOS), 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.