Protein in Porridge Oats: How Much per 100g and per Portion
Unfortified porridge oats provide 10.9g of protein per 100g of the dry product. This amount supplies 22% of the UK’s reference intake for protein from a food that is primarily a source of carbohydrates. Protein accounts for 11% of the total calories in oats.
CoFID 11-788 · Porridge oats, unfortified
What the numbers say
- Protein per calorie. Porridge oats contain 2.9g of protein for every 100 kcal. Protein provides 11% of the total energy, with most of the remainder coming from carbohydrates.
- Nutritional profile. According to front-of-pack colour coding, 100g of oats is rated ‘low’ for saturated fat (1.28g), sugars (0.3g), and salt (0.0g). Total fat content (8.1g) is rated ‘medium’.
- Fibre content. Unfortified porridge oats are a source of dietary fibre, containing 7.8g per 100g of the raw product.
Porridge Oats macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 381 kcal 1,614 kJ |
19% | – |
| Protein | 10.9g | 22% | – |
| Fat | 8.1g | 12% | medium |
| of which saturates | 1.3g | 6% | low |
| Carbohydrate | 70.7g | 27% | – |
| of which sugars | 0.3g | 0% | low |
| Fibre | 7.8g | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in porridge oats by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 40g | 4.4g | 152 | 28.3g | 3.2g |
| 60g | 6.5g | 229 | 42.4g | 4.9g |
| 80g | 8.7g | 305 | 56.6g | 6.5g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of porridge oats for 20g or 30g of protein
- To get 20g of protein from oats alone, you would need to consume 183g of the dry product, which also provides 699 kcal.
- Achieving a 30g protein target would require 275g of dry oats, containing 1049 kcal, making it a very large, high-carbohydrate meal.
- For accurate tracking, always weigh oats in their dry, raw state before cooking, as adding liquid will significantly increase the weight and volume.
How it compares with other grain foods
Within the grain foods group, unfortified porridge oats rank highly for protein content, placing 2nd out of 17 similar foods on this site. At 10.9g of protein per 100g, they contain slightly more protein than bulgur wheat (10.6g) and plain bagels (10.0g). They have a higher protein content than other common grains like white bread (8.7g) and buckwheat groats (8.1g). However, when measured by protein per calorie, oats rank 12th in the group, as they are also energy-dense.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Porridge Oats | 10.9g | 381 | 2.9g |
| Bulgur Wheat | 10.6g | 352 | 3g |
| Plain Bagel | 10g | 273 | 3.7g |
| White Bread | 8.7g | 236 | 3.7g |
| Buckwheat Groats | 8.1g | 364 | 2.2g |
Quick answers
How much protein is in an 80g amount of oats?
An 80g amount of dry, unfortified porridge oats contains 8.7g of protein, along with 305 kcal and 6.2g of fibre.
Are porridge oats high in sugar or salt?
No, unfortified porridge oats are naturally very low in sugar, with just 0.3g per 100g. They contain no salt (0.0g per 100g).
How do oats compare to bread for protein?
Porridge oats have more protein per 100g than white bread. Oats provide 10.9g of protein, while white bread provides 8.7g for the same weight.
When to speak to a GP or dietitian
- Oats are often processed alongside wheat, so people with coeliac disease are usually advised to choose oats labelled gluten-free and check with their GP or dietitian.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.