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Oat protein powder Calories
Plant-based protein source, contains fiber, may be gluten-free
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oat protein powder (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 6 g of carbs, 18 g of protein, 2.1 g of fat and 2.1 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Oat protein powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
111
KCAL / 30G
Carbs
6g
· 2% DV
Protein
18g
· 36% DV
Fat
2.1g
· 3% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 63% · Fat 16%
Oat protein powder 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 | 6 mg | 0% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 18 g | 36% |
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 powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 111 kcal |
| 1 tablespoon (small) | 10 g | 37 kcal |
| 2 tablespoon (medium) | 20 g | 74 kcal |
| 1 slice (thin) | 25 g | 93 kcal |
| 1 piece (large) | 40 g | 148 kcal |
| 1 serving (large) | 50 g | 185 kcal |
| 1 cup (large) | 80 g | 296 kcal |
| 100 g | 100 g | 370 kcal |
| 1 pack (jumbo) | 500 g | 1850 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Oat protein powder
What is oat protein powder made from?
Oat protein powder is made by separating and concentrating protein from oats. The exact process and remaining amounts of carbohydrate, fat, and fiber can vary by product, so it is not simply the same as finely ground oats.
Is oat protein powder a complete protein?
Oat protein contains essential amino acids, but it is relatively low in lysine, so it is not usually treated as a high-quality complete protein on its own. Eating a varied diet with other protein sources helps provide a broader amino-acid mix.
How does oat protein powder compare with whey protein?
Oat protein powder is plant-based, while whey comes from milk. Whey generally mixes more smoothly and has a different amino-acid profile; oat protein can be a useful alternative if you prefer plant proteins, though texture and taste differ.
Does oat protein powder mix well in smoothies?
Oat protein powder works well in smoothies, though some products can feel grainy or thicken the drink. Blend it with enough liquid and ingredients such as banana or berries; adding the powder gradually can help prevent clumps.
Can oat protein powder replace flour in baking?
Not completely. Oat protein powder lacks the starch and structure of ordinary flour, so a full swap can make baked goods dry or dense. Replace only part of the flour and adjust the liquid if the batter becomes too thick.
Can you cook oat protein powder into porridge?
Yes, you can add oat protein powder to porridge. Stir it in after cooking, a little at a time, to reduce clumping and excessive thickening; add extra milk or water if the porridge becomes too dense.
Why does oat protein powder taste gritty?
Oat protein powder can taste gritty because its particles do not always dissolve fully in liquid. A blender usually gives a smoother result than stirring by hand, and mixing it into yogurt or a thick smoothie can make the texture less noticeable.
Can oat protein powder be used instead of pea protein?
Yes, oat protein powder can replace pea protein in many smoothies and recipes, but the products are not identical. They differ in taste, texture, and amino-acid profile, so a direct swap may change the flavor and consistency.
Is oat protein powder good for building muscle?
Oat protein powder can contribute protein to a muscle-building diet, but it is not a special muscle-building product by itself. Include varied protein sources across meals and pair regular resistance training with adequate food and recovery.
How should you store oat protein powder after opening?
Keep oat protein powder tightly sealed in a cool, dry place and use a clean, dry scoop. Follow the package’s storage instructions and date; moisture can cause clumping and may shorten the product’s usable life.
Oat protein powder Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
B5
0.21mg · 4% DV
B2
0.03mg · 2% DV
Folate
9µg · 2% DV
Minerals
Manganese
0.45mg · 20% DV
Phosphorus
105mg · 15% DV
Copper
0.09mg · 10% DV
Magnesium
36mg · 9% DV
Potassium ⭐
120mg · 4% DV
Sodium
6mg · 0% DV
Oat protein powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat protein powder
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 powder?
Oat protein powder is a plant-based ingredient made from oats and used to add protein to drinks and recipes. It has a mild, grain-like flavour; mixed into liquid, it can make a shake or batter thicker, with the texture varying by product.
Stir it into smoothies, yogurt or porridge, or use some in baking. In places where protein powders are commonly blended into post-workout drinks, it works much like other plant-based options; you can also add it to everyday breakfasts. It is protein-rich, with 60 g of protein per 100 g, and provides fibre as well. It suits vegan diets and anyone looking to add plant protein, though the oat flavour may show through. If avoiding gluten, check the package for suitability rather than assuming it is gluten-free.
How Nutritious Is Oat protein powder?
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 powder 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 powder Contain Allergens?
No known major allergens
Which Diets Is Oat protein powder Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oat protein powder Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.69g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.