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Protein oat bite Calories
A dense no-bake snack made with oats, protein powder, peanut butter, and a sweetener.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Protein oat bite (35 g) has 144 calories. That works out to 410 calories per 100 g. It contains 15.1 g of carbs, 4.7 g of protein, 5.9 g of fat and 2.4 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Protein oat bite Nutrition Facts
Selected: 1 piece (medium) · 35 g
144
KCAL / 35G
Carbs
15.1g
· 5% DV
Protein
4.7g
· 9% DV
Fat
5.9g
· 8% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 14% · Fat 40%
Protein oat bite nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 65 mg | 3% |
| Total carbohydrate | 15.1 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 4.7 g | 9% |
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 Medium Protein oat bite?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 144 kcal |
| 1 piece (small) | 20 g | 82 kcal |
| 1 ounce (medium) | 28.4 g | 116 kcal |
| 1 serving (medium) | 35 g | 144 kcal |
| 1 piece (large) | 50 g | 205 kcal |
| 1 pack (small) | 60 g | 246 kcal |
| 2 piece (double) | 70 g | 287 kcal |
| 100 g | 100 g | 410 kcal |
| 1 cup (medium) | 120 g | 492 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Protein oat bite
What goes into a protein oat bite?
A protein oat bite usually contains oats, protein powder, peanut butter and a sweetener. Recipes may add cocoa, dried fruit or seeds for flavor and texture, but those additions can change how well the mixture holds together.
How do you make a protein oat bite?
A protein oat bite is made by mixing the ingredients, shaping the mixture and chilling it; it usually needs no baking. When made at home from basic ingredients, it is minimally processed. Add liquid gradually if the mixture feels too dry.
Why is my protein oat bite crumbly?
A protein oat bite crumbles when the mixture is too dry or has not had time to chill and firm up. Mix the peanut butter thoroughly into the oats, then refrigerate the shaped bites before serving.
Can you make a protein oat bite without protein powder?
Yes, you can make a protein oat bite without protein powder, but it will contain less protein and may need less dry ingredient overall. Add the oats gradually and adjust the peanut butter or other binder until the mixture holds its shape.
Do you need to cook the oats for a protein oat bite?
No, a protein oat bite is usually made with uncooked oats and is not baked. Use oats sold for ready-to-eat recipes, and chill the finished bites so they firm up before you eat them.
How long does a protein oat bite last in the fridge?
A protein oat bite generally keeps for about a week in an airtight container in the refrigerator. Keep it chilled, particularly in warm weather, because the peanut butter-based mixture can soften at room temperature.
Can you freeze a protein oat bite?
Yes, a protein oat bite freezes well. Freeze the bites in a single layer first, then transfer them to an airtight container; thaw one in the refrigerator when you want a snack.
Is a protein oat bite good before a workout?
A protein oat bite can work as a pre-workout snack because it provides carbohydrates along with protein. Peanut butter makes it relatively rich, so eating it too close to exercise may feel uncomfortable for some people.
What can you use instead of peanut butter in a protein oat bite?
You can replace peanut butter in a protein oat bite with another thick nut or seed butter, such as almond or sunflower seed butter. The substitute may change the flavor and texture, so adjust the oats until the mixture holds together.
Can you pack a protein oat bite for lunch or travel?
Yes, a protein oat bite is convenient to pack, but it can soften if left warm for hours. Carry it in a cool bag when possible, and keep it in an airtight container so it does not pick up other flavors.
Protein oat bite Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B12
0.12µg · 5% DV
Vitamin E
0.74mg · 5% DV
B2
0.06mg · 5% DV
Minerals
Manganese
0.49mg · 21% DV
Phosphorus
105mg · 15% DV
Copper
0.11mg · 12% DV
Magnesium
37mg · 9% DV
Potassium ⭐
147mg · 4% DV
Sodium
65mg · 3% DV
Protein oat bite Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein oat bite
To burn the 144 calories in 1 piece (medium) (35 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 Protein oat bite?
A Protein oat bite is a no-bake snack made by mixing oats with protein powder, peanut butter and a sweetener, then shaping the mixture into small portions. Recipes vary, with some adding dried fruit or cocoa. The oats bring a mild, grainy flavour, while peanut butter makes each bite rich and slightly savoury. Its texture is usually dense and chewy, so a small piece can feel substantial.
Enjoy one with tea or coffee, pack it for a snack, or serve it alongside fruit. It is energy-dense and provides protein and fibre; per 100 g, it contains 13.43 g of protein. For a less sweet version, reduce the sweetener and add cinnamon or a little extra oats to balance the mixture.
How Nutritious Is Protein oat bite?
Nutrient density
Medium
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
Medium
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 Protein oat bite Processed?
NOVA 2
Minimally 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 Protein oat bite Contain Allergens?
Contains these allergens:
Which Diets Is Protein oat bite Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein oat bite Fat Profile
SATURATED
1.26g
MONOUNSATURATED
2.13g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 49:1
Above the ideal 4:1 (49:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.