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Oat Protein Calories
Plant protein and fiber source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oat Protein (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 7.5 g of carbs, 16.5 g of protein, 2.1 g of fat and 3 g of fiber. Its 1 mg of Manganese covers 44% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Oat Protein Nutrition Facts
Selected: 1 serving (medium) · 30 g
111
KCAL / 30G
Carbs
7.5g
· 3% DV
Protein
16.5g
· 33% DV
Fat
2.1g
· 3% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 57% · Fat 17%
Oat Protein nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 3 g | 11% |
| Protein | 16.5 g | 33% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Oat Protein?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 111 kcal |
| 1 tablespoon (small) | 10 g | 37 kcal |
| 2 tablespoon (double) | 20 g | 74 kcal |
| 1 serving (large) | 40 g | 148 kcal |
| 1 serving (double) | 60 g | 222 kcal |
| 1 serving (triple) | 90 g | 333 kcal |
| 100 g | 100 g | 370 kcal |
| 1 cup (whole) | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Oat Protein
What is oat protein, and how is it made?
Oat protein is a plant-based ingredient made by separating or concentrating protein from oats. The manufacturing method and final formulation vary by product, so oat protein powders can differ in taste, texture, and how easily they mix.
Is oat protein a complete protein?
Oat protein contains all nine essential amino acids, but some may be present in smaller amounts than in certain other protein sources. Eating a varied diet with different plant proteins helps provide a broader amino-acid mix.
Can oat protein replace whey protein?
Yes, oat protein can replace whey in many shakes and recipes if you want a plant-based option. It does not behave exactly like whey: its flavor, texture, and amino-acid profile differ, so results in a recipe may also differ.
How do you use oat protein powder?
Mix oat protein into smoothies, oatmeal, yogurt, or pancake batter. For a smoother drink, blend it first with a small amount of liquid, then add the rest; some products need more stirring than whey powders.
Is oat protein good for building muscle?
Yes, oat protein can contribute protein to a muscle-building diet, especially alongside resistance training. It is not a muscle-building shortcut, and relying on one protein source alone is less useful than eating a varied, adequate diet.
Does oat protein contain gluten?
This product’s allergen information lists gluten, so do not assume it is safe for someone with celiac disease or gluten sensitivity. Oats can also be exposed to gluten-containing grains during processing, making the specific product warning important.
What does oat protein taste like?
Oat protein usually has a mild, grain-like flavor, though some powders taste earthy or feel thicker than whey. Blending it with fruit, cocoa, or cinnamon can help balance the flavor without changing how you use it.
Can you bake with oat protein?
Yes, oat protein works in pancakes, muffins, and other baked goods. Replacing too much flour can make the result dry or dense, so start by substituting only part of the flour and adjust the liquid if needed.
Can oat protein cause bloating?
It can cause gas or bloating in some people, particularly if they are sensitive to its fiber or to other ingredients in the powder. Try a smaller amount first and notice whether symptoms recur.
Is oat protein the same as oat flour?
No. Oat flour is simply ground oats, while oat protein is made to concentrate the protein fraction. They have different compositions and do not behave interchangeably in recipes, so swapping one for the other can change texture.
Oat Protein Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
Biotin
2.4µg · 8% DV
B5
0.24mg · 5% DV
B6
0.05mg · 3% DV
Minerals
Manganese
1.02mg · 44% DV
Phosphorus
156mg · 22% DV
Copper
0.14mg · 16% DV
Selenium
7.5µg · 14% DV
Potassium ⭐
144mg · 4% DV
Sodium
7.5mg · 0% DV
Oat Protein Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat Protein
To burn the 111 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oat Protein?
Oat Protein is a powdered plant-based ingredient made from oats and used to add protein to foods and drinks. It has a mild, cereal-like flavour; stirred into liquid, it can make a drink or porridge thicker, and some powders have a slightly floury texture.
People commonly blend it into smoothies, stir it into yoghurt or oatmeal, or use it in pancakes and homemade snack bars. It provides 55 g of protein and 10 g of fibre per 100 g, making it a useful option for adding plant protein alongside fibre. Mix it first with a small splash of liquid to reduce lumps, and pair it with banana, berries or cinnamon to round out its gentle oat flavour.
How Nutritious Is Oat Protein?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oat Protein Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oat Protein Contain Allergens?
Contains these allergens:
Which Diets Is Oat Protein Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat Protein Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.