Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
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.
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 |
So 500g of porridge oats is about 55g of protein for roughly 1860 calories. Raw and cooked weights differ — meat and fish lose water in the pan, so 500g raw comes out lighter cooked while the protein stays put. Weigh as sold to match these figures.
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.
Source values per 100g: 372 kcal · 11g protein · 60g carbs · 8g fat. Standard reference nutrition figures for porridge oats (dry), compiled from label data and Open Food Facts, last checked 2026-08-16.
Pulled from our 24,000-product Irish label database, not a guess -- a photo only appears where we have 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.
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. See real examples of branded porridge oats products above where we have a barcode-verified match.