Short answer: rolled oats have 14.1 g of protein per 100 g. 100 ml (40 g) gives 5.6 g. A portion of porridge made with milk has 16.8 g.
Protein and fibre per tablespoon, 100 ml and 100 g
| Amount | Weight | Protein | Fibre | kcal |
|---|---|---|---|---|
| 1 tablespoon | 6 g | 0.8 g | 0.7 g | 22 |
| 100 ml | 40 g | 5.6 g | 4.8 g | 148 |
| Breakfast portion | 60 g | 8.5 g | 7.2 g | 221 |
| 100 g | 100 g | 14.1 g | 12 g | 369 |
From the Norwegian Food Composition Table1, with the weight per tablespoon and 100 ml from there. 60 g is the amount in the porridge in high-protein breakfast.
Porridge: milk or water
| Oat porridge, 350 g portion | Protein | kcal |
|---|---|---|
| Made with milk (Food Composition Table2) | 16.8 g | 263 |
| Made with water (Food Composition Table3) | 5.3 g | 137 |
The milk gives the most. Porridge made with milk has 11.6 g more protein than porridge made with water. Stir in 150 g of quark4, and it comes to 31.8 g.
Read also
- High-protein breakfast: porridge with quark and four other breakfasts.
- High-protein foods: oats compared with other food.
Questions
How much protein is in oats?
14.1 g per 100 g of rolled oats, according to the Norwegian Food Composition Table.
How much protein is in 100 ml of oats?
5.6 g. 100 ml weighs 40 g.
How much protein is in porridge?
A 350 g portion has 16.8 g made with milk and 5.3 g made with water.
How much fibre is in oats?
12 g per 100 g, 4.8 g per 100 ml.
References
Every link in the text points to its source. The number after it refers to this list.
- Mattilsynet. Norwegian Food Composition Table 2026: Rolled oats. Norwegian Food Safety Authority, 2026. accessed 2026-10-19
- Mattilsynet. Norwegian Food Composition Table 2026: Oat porridge with milk. Norwegian Food Safety Authority, 2026. accessed 2026-10-19
- Mattilsynet. Norwegian Food Composition Table 2026: Oat porridge with water. Norwegian Food Safety Authority, 2026. accessed 2026-10-19
- Mattilsynet. Norwegian Food Composition Table 2026: Quark, 1% fat. Norwegian Food Safety Authority, 2026. accessed 2026-10-19
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