How much oats, cooked to hit 30 g of protein?
You’d need about
1200 g
roughly 42 oz · 852 kcalOats, cooked isn't really a protein food. Hitting 30 g of protein from it alone would take about 1200 g (42 oz) — far more than anyone would eat in a sitting. Treat it as an extra, not your protein source.
2.5 gprotein / 100 g
71kcal / 100 g
3.5 gprotein / 100 kcal
How much oats, cooked for different protein targets
| Protein target | Oats, cooked | In ounces |
|---|---|---|
| 15 g | 600 g | 21 oz |
| 20 g | 800 g | 28 oz |
| 25 g | 1000 g | 35 oz |
| 30 g | 1200 g | 42 oz |
| 40 g | 1600 g | 56 oz |
| 50 g | 2000 g | 71 oz |
Want this for your own target and today’s remaining protein?
Try it in the Protein-Per-Bite toolRelated foods
Questions
- How much oats, cooked do I need for 30 g of protein?
- About 1200 g — roughly 42 oz — of oats, cooked provides 30 g of protein, based on its 2.5 g of protein per 100 g.
- How much protein is in oats, cooked?
- Oats, cooked has about 2.5 g of protein per 100 g, at roughly 71 kcal per 100 g.
- Is oats, cooked a good way to hit protein goals on a GLP-1?
- Not on its own — oats, cooked is fairly low in protein, so it's better as a side than as your main protein when appetite is limited.
Figures are approximate estimates per 100 g and vary by brand, cut, and preparation. This is general information, not medical or nutritional advice. See our Medical Disclaimer.