How much protein is in Cooked Oats?

Cooked Oats contains 2.54g of protein per 100g serving. This makes it a low source of protein.

Is Cooked Oats a complete protein?

Cooked Oats is an incomplete protein, meaning it lacks one or more essential amino acids. To get complete protein from plant sources, combine it with complementary foods like grains, nuts, or other legumes.

What are the macros and nutrition facts for Cooked Oats?

Per 100g serving, Cooked Oats contains 71 calories, 2.54g protein, 1.52g fat, and 12g carbohydrates.

Plant Source

May lack some essential amino acids. Good to pair with variety.

Cooked Oats

Cooked Oats (Cooked) contains 2.5g of protein per 100g, with 1.5g fat, 12.0g carbohydrates, and 71 calories. This makes it a low protein source. Source: USDA FoodData Central.

USDA FoodData Central #171675 · Data as of Jan 2026 · All values per 100g

Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt

Low FatLow Sugar

Nutrition facts per 100g for Cooked Oats (Source: USDA FoodData Central)
Nutrient	Amount per 100g
Protein	2.5 g
Calories	71 kcal
Total fat	1.5 g
Carbohydrates	12.0 g
Saturated fat	0.31 g
Cholesterol	0 mg
Fiber	1.7 g
Sugars	0.27 g
Sodium	71 mg
Potassium	70 mg

How protein-efficient is Cooked Oats?

Protein Energy

Low Protein

14%

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.

What is the fat, cholesterol and electrolyte 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.

Cooking Effect

Cooking dilutes protein by absorbing ~81% water

Compare Cooked vs Raw

Raw

13.5g

Cooked

2.5g

Similar High-Protein Foods

Raw Oats (Whole)

Same food, different preparation

13.5g

Compare Cooked Oats

See how Cooked Oats stacks up against other protein sources

vsOats

13.5g

Source: USDA FoodData Central

Verified: 2026-01-05

View Official USDA Record