How Much Protein Is in Porridge oats — and What It Costs in Ireland

Porridge oats at a glance

There's around 11g of protein per 100g of porridge oats (dry), so a typical 40g serving gives you roughly 4.4g. At its cheapest that works out at 100.9g of protein per euro (Aldi), which makes porridge oats the second-best of the 12 staples we track across Irish supermarkets. See the full protein-per-euro ranking.

Full nutrition, per 100 calories

Porridge oats carries roughly 372 kcal per 100g (about 149 kcal in a 40g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how porridge oats stacks up per 100 calories:

The higher the protein figure here, the more filling porridge oats is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.

Source values per 100g: 372 kcal · 11g protein · 60g carbs · 8g fat. Standard reference nutrition figures for porridge oats (dry).

Price across Irish supermarkets

Prices checked Jul 2026, RoI. Prices are indicative own-brand figures and vary by store, pack size and season — a starting point, not a live quote.

How much to hit your protein target

At 4.4g of protein per 40g serving, hitting a 150g daily protein target from porridge oats alone would take about 34.1 servings (roughly €1.49 at Aldi prices). In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.

2 cheap high-protein recipe ideas

• 40g oats with milk and a scoop of yoghurt — a filling ~15g-protein breakfast for cents.
• Blend oats into a banana-and-yoghurt smoothie for a post-gym carb-and-protein hit.

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