Plant Source
May lack some essential amino acids. Good to pair with variety.
Cooked Oats
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
Low FatLow Sugar
🍽️
2.5g
Protein per 100g
71
Calories
1.5g
Total Fat
12.0g
Carbs
Quality Score
Protein Energy
Low Protein14%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
1.7
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
839
calories
Very expensive. eating 839 calories for protein is like eating a whole meal's worth of energy.
Health & Recovery Profile
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.31g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)1.0g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
71mg
Electrolyte
Potassium
70mg
Electrolyte
Magnesium
27mg
Recovery
Iron
0.9mg
Energy
*Electrolytes support hydration and muscle contraction.
Raw
13.5g
Cooked
2.5g
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2025-12-14