How Much Protein Is In Oats?

Q: How Much Protein Is In Oats?

Oats contains 10.7g of protein per 1 cup dry (81g), which is 21% of the recommended daily value. Source: USDA FoodData Central.

FoodData Central Updated 30 March 2026

Whole grain cereal known for heart health benefits and cholesterol reduction.

Protein per 1 cup dry (81g)

10.7

% Daily Value

21%

Complete Nutrition Facts for Oats

Per 1 cup dry (81g)

307

cal

54.8g

carbs

10.7g

protein

5.3g

fat

8.2g

fiber

0.8g

sugar

Essential Amino Acids in Oats

Per 1 cup dry (81g)

Complete protein

Supplies all nine essential amino acids at or above the FAO/WHO adult reference pattern.

223mg

Histidine

407mg

Isoleucine

794mg

Leucine

516mg

Lysine

168mg

Methionine

539mg

Phenylalanine

309mg

Threonine

147mg

Tryptophan

557mg

Valine

See the full amino acid profile of Oats →

More About Oats

How Many Calories Are In Oats How Many Carbs Are In Oats How Much Fat Is In Oats How Much Fiber Is In Oats What is Oats Good For? Is Oats Healthy?

About Protein in Oats

A serving of Oats (81g) contains 10.7g of protein, which is 21% of the recommended daily value based on a 2,000 calorie diet.

Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. When planning your meals, consider that oats is a significant source of protein compared to other grains & cereals.

Compare Protein in Similar Foods

See how Oats compares to other grains & cereals.

Sweet Potato

per 1 medium (130g)

2.1g

Potato

per 1 medium (150g)

3.2g

Rice

per 1 cup cooked (158g)

4.3g

Brown Rice

per 1 cup cooked (195g)

5.3g

View All Foods by Protein

Source: USDA FoodData Central | FDC ID: 173904 | Last updated: 2026-03-30

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Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.