Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
40g of dry porridge oats has about 4.4g of protein. There's around 11g of protein per 100g of porridge oats (dry), so a typical 40g serving gives you roughly 4.4g. That works out to 3g of protein per 100 calories, which makes porridge oats the #12 most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Food tip: Weigh oats dry to match these figures, then include the milk and toppings in your bowl.
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Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
Nobody weighs out exactly 100g. Here's what porridge oats gives you at the weights you actually cook with — grams of protein and calories for each, worked out from the 11g of protein and 372 kcal per 100g.
| Portion | Protein | Calories |
|---|---|---|
| 40g typical serving | 4.4g | 149 kcal |
| 100g | 11g | 372 kcal |
| 150g | 16.5g | 558 kcal |
| 200g | 22g | 744 kcal |
| 250g | 27.5g | 930 kcal |
| 500g | 55g | 1860 kcal |
| 1 kg | 110g | 3720 kcal |
These figures use dry weight, before cooking. Water changes the cooked weight, so 100g cooked is not the same portion as 100g dry. Weigh the dry amount to use this table; count milk, oil, sauces and other additions separately.
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:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Porridge oats | 3g | 16.1g | 2.2g |
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.
Reference values used per 100g: 372 kcal · 11g protein · 60g carbs · 8g fat (dry). These are reference estimates, not a current label for every brand. Each portion is calculated as its weight in grams ÷ 100 × the reference value. Check your own pack for its nutrition and preparation basis. Selected branded examples below have their own values.
These selected product examples have their own nutrition values, which can differ from the reference figures above. Check your current pack. A photo appears only where the public dataset has a confirmed barcode match against Open Food Facts.
At 4.4g of protein per 40g serving, hitting a 150g daily protein target from porridge oats alone would take about 34.1 servings. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
That is protein in a portion, not a whole day's target. The daily protein guide explains how to estimate your needs and spread them across normal meals.
There's about 11g of protein per 100g of porridge oats (dry). A typical 40g serving delivers roughly 4.4g of protein.
About 55g of protein, for roughly 1860 calories. 200g gives you around 22g. The full portion table above runs from 100g to 1kg, all worked out from the 11g per 100g figure.
It carries about 3g of protein per 100 calories, ranking #12 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
It's a standard item at Tesco, Aldi, Lidl and SuperValu in Ireland. Selected branded examples above use their own nutrition values; check your current pack.
