# Oats (dry) nutrition: 17 g protein per 100 g (est.) | Macro Friendly Meals

17 g protein per 100 g, 6.8 g per ~1/2 cup dry.

Updated 2026-10-08 - data v2026-10-08.2

Estimated nutrition for Oats (dry), per 100 g and per ~1/2 cup dry (40 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 389 | 17 | 66 | 7 |
| Per serving (~1/2 cup dry, 40 g) | 156 | 6.8 | 26.4 | 2.8 |

Protein per 100 kcal: 4.4 g.

## Cost

Est. cost per serving: $0.15–$0.70 (est.).

Est. cost midpoint: $0.43 (est.).

Est. $ per 10 g protein: $0.63 (est.).

## Diet and scores

Mediterranean, Vegetarian, Vegan, Pescatarian, Dairy-Free

Efficiency 6 / Taste 7 / Overall 6.5.

Longevity: Beta-glucan; cholesterol lowering

## Recipes using this food

- [Egg-white scramble with oats](https://macrofriendlymeals.com/recipes/eggs-oats-l1)
- [Protein cheesecake parfait](https://macrofriendlymeals.com/recipes/greek-yogurt-bowl-l3)
- [Protein overnight oats](https://macrofriendlymeals.com/recipes/greek-yogurt-bowl-l2)
- [Savory oats with egg whites](https://macrofriendlymeals.com/recipes/eggs-oats-l2)

## Related

- [Cheese pizza](https://macrofriendlymeals.com/foods/cheese-pizza) (4.1 g protein / 100 kcal)
- [Bagel](https://macrofriendlymeals.com/foods/bagel) (3.9 g protein / 100 kcal)
- [Beets, cooked](https://macrofriendlymeals.com/foods/beets-cooked) (3.9 g protein / 100 kcal)
- [Pasta, cooked](https://macrofriendlymeals.com/foods/pasta-cooked) (3.7 g protein / 100 kcal)
- [Quinoa, cooked](https://macrofriendlymeals.com/foods/quinoa-cooked) (3.7 g protein / 100 kcal)
- [Sourdough bread](https://macrofriendlymeals.com/foods/sourdough-bread) (3.7 g protein / 100 kcal)

Nutrition values are estimates until a USDA record is attached. Not medical advice.

USDA FDC ID: not yet verified (est.)

Canonical: https://macrofriendlymeals.com/foods/oats-dry

Cite as: Macro Friendly Meals, "Oats (dry) nutrition", https://macrofriendlymeals.com/foods/oats-dry, data v2026-10-08.2.