How Much Oats for 20g of Protein?
You need about 152 g of oats (5.4 oz), about 2 cups of oats, to get 20 g of protein.
That amount has 576 calories, 9.9 g of fat and 103 g of carbohydrates. Oats gets 14% of its calories from protein, at 13 g of protein per 100 g.
Oats Calorie Calculator
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How much oats for other protein targets
| Target | Weight | About | Calories |
|---|---|---|---|
| 20 g protein | 152 g | 2 cups of oats | 576 |
| 30 g protein | 228 g | 3 cups of oats | 865 |
| 40 g protein | 304 g | 4 cups of oats | 1153 |
Oats calories by serving size
Common amounts of oats with calories and macros. Tap a row for its full nutrition page.
Oats vs similar foods
Calories per 100 g compared with other grains, rice and pasta.
Oats: common questions
How much oats has 20g of protein?
About 152 g of oats (about 2 cups of oats) has 20 g of protein.
How many calories are in 20g of protein from oats?
Getting 20 g of protein from oats comes with 576 calories.
How much protein is in 100 g of oats?
100 g of oats has 13 g of protein.
More about oats
Amount for a target
Weights and conversions
Source: USDA FoodData Central, SR Legacy. FDC ID 173904. Original description: Cereals, oats, regular and quick, not fortified, dry. Portion weights are USDA household measures.