Is Oatmeal a Good Source Of Protein: Health Benefits

oatmeal a good source of protein

For many people, skipping breakfast may seem like the best choice to start the day, considering their busy schedules and lack of time. However, breakfast has always been a necessary meal since it provides fuel for a person.

Oatmeal is a popular breakfast option for people all over the world. While it’s low in calories, high in fiber, and a good source of iron, some people wonder if oatmeal is a good protein source.

Are you looking for the nutritional value of oats? Are you trying to figure out how much protein oats have? This article is excellent for you!

This article will explain some of the benefits of oats and how they fit into the recommended daily protein intake.

Is Oatmeal a Good Source Of Protein?

Oatmeal is indeed an excellent protein source. It contains all nine essential amino acids and high-quality fiber, which will make you feel fuller longer. It is also low in calories, cholesterol-free, and low in fat.

A half-cup serving of oatmeal contains 5g of protein, more than many other popular breakfast foods like cereal or toast. 

What is Oatmeal? 

Oatmeal is one of the most popular and famous breakfast foods globally. Oatmeal is a plant-based protein source extracted from oats, which can be consumed hot or cold.

Oat is a cereal grain that is rich in starch and protein. It’s a cereal grain mainly grown in Northern Europe, although also found in Canada and the U.S..

Oats are the most popular cereal grain globally and are consumed as a staple food by people across the U.S., Europe, and Asia.

It’s a great alternative to soy, and people can use oats in many similar ways. Apart from proteins, it’s an excellent source of fiber and complex carbohydrates.

Many oatmeal brands are also gluten-free, making it an excellent option for those with celiac disease or gluten sensitivities.

One of the most exciting things about oats is that they have a very high protein content relative to other cereals, at 11-15 percent of the total mass. Such portion is an unusually high amount of protein for a crop grown primarily for human consumption.

How Much Protein Do Oats Have?

Oatmeal is a low-calorie food that can be part of a healthy diet and a weight loss diet. It contains riboflavin, niacin, thiamin, vitamin B6, folate, carbohydrates, and dietary fiber. 

A 1/2 cup serving of oatmeal has only 5g protein, 150 calories, 27g carbs, 2g of fat, and is high in fiber at 4g.

In every 100grams of oatmeal:

 Protein 2.4g 4% Calories68
 Iron 33% Total fat 1.4g2%
 Calcium 8% Saturated fat 0.2g1%
 Vitamin D 0% Trans fat regulation 0g 
 Vitamin B6 15% Total carbohydrate 12g 4%
 Magnesium 6% Dietary fiber 1.7g6%
 Sodium 49mg 2% Sugar 0.5g 
 Potassium 61mg 1%  

The basis of the percentages is on a 2000-calorie diet.

Benefits Of Oatmeal

The benefits of oatmeal are well-documented. Let’s look at how much protein oats have and why it is so good:

Highly Nutritious

Oatmeal is highly nutritious and rich in both carbohydrates and fiber. It contains antioxidants, phytonutrients, flavonoids, anti-inflammatory agents, and polyphenols. The percentage of protein and fat is higher than in any other grain.

It’s a healthy food that provides many essential vitamins, minerals, and antioxidants to the body; it is an excellent source of iron, calcium, and many other vitamins.

Lowers Cholesterol Levels

Oatmeal, or whole grain oats, is a rich source of insoluble fiber, which helps prevent heart diseases and lower cholesterol and blood pressure.

Reduces Constipation

Including oatmeal in your diet can help prevent constipation, diarrhea, hemorrhoids, and other common digestive disorders.

Very Filling

Oatmeal contains a high-level of dietary fiber, making it a filling food, yet low in calories. It’s also a complex carbohydrate, so it will keep you satisfied for longer than other foods.

Protein for Muscles

Oats contain proteins, which are essential in bodybuilding and for the development of muscles.

Weight Loss

Oatmeal has a low caloric count. Therefore, people who want to lose weight can include it in their diet. 

The Fiber in Oatmeal Eases Digestion.

The fiber in oatmeal keeps your digestive system running smoothly. Fiber acts like a broom, sweeping out toxins and waste from your body before they can cause damage. 

A Positive and Healthier Attitude

Oatmeal is a daily habit that can positively impact your life. When you consistently eat oatmeal, you will feel more energetic, healthier, happier, and more productive.

Diabetics Can Benefit From Oats

People with diabetes often avoid carbohydrate-rich foods, but oatmeal can be beneficial. Oatmeal also contains soluble fiber, which helps lower blood sugar levels.

Excluding diabetes, however, carbohydrates are good for you because they provide energy for the body and help maintain its overall health.

Other Health Benefits

It contains B vitamins that are essential for proper brain function and development. Oatmeal also contains calcium and magnesium, which help strengthen bones and teeth.

Easy To Prepare 

Oatmeal is also very affordable, and you can make it quickly. You can eat oatmeal any time of the day, hot or cold. Oatmeal can be combined with other foods or eaten on its own. 

Types Of Oats

Oats refer to cereal grain. Oats are the most popular grain globally, after wheat and corn. They were first cultivated more than 5,000 years ago in Scotland and Ireland.

Oats are a healthy grain that you can enjoy in many ways. There are three main varieties of oats:

1. Steel-cut oats

Steel-cut oats are complete groats (the interior section of the oat kernel) chopped into bits with steel blades. They also have a very high nutritional value.

These oats also tend to be slightly thicker than rolled oats, but they don’t cook as quickly. They are also the nuttiest and chewiest oats because they take the longest to cook.

2. Rolled 

People make these oats by steaming whole groats, which flatten them into flakes. They call the process “rolling” because the oats are passed through rollers to flatten them further.

These types of oats are also known as old-fashioned oats. Instant oats are made by steaming whole groats and then pressing them into thin flakes.

3. Groats (whole-groat oats) 

Groats are oat kernels that have been shelled and cleaned of the husk. You can use them as food. Many people often roast groats or boil them before they consume them.

Groats that are from hulled oats are called hulled groats. People take off the hull, bypassing the oats between rapidly rotating cylinders. Hulled groats can be cooked for about five minutes and eaten porridge-style with milk or water.

On the other hand, hull-less oats came from dehulled oats (or groats). They are simply groats ground into a fine powder ready to be used in recipes. They don’t undergo the rolling process, so they retain their nutritional value and have better shelf life than whole oats.


Oatmeal is a healthy and nutritious breakfast option. It contains both soluble and insoluble fiber, which helps promote regularity and heart health. In addition to being full of fiber, oatmeal is also an excellent source of protein. 

You can get around 5 grams of protein in each 1/2 cup serving, making it an excellent choice for those looking to increase their daily protein intake. If you are looking for a simple way to add more quality protein into your diet while staying on a budget, consider including oatmeal in your meals.

Want to Work Together?

Oatmeal is a nutritious breakfast option and an incredible source of protein, so building a healthy eating habit with this food is already an excellent step towards personal wellness. Paired with other practices that work for you, you’ll find balance and optimal health in no time. Are you struggling to make good decisions? Are you a tired, overwhelmed, or stressed woman who’s beginning to experience negative health issues such as digestive problems, chronic inflammation, aging prematurely, and weight gain? After consistently putting in long hours and juggling too many priorities, are you desperate to make a change? 

It’s easy to neglect personal wellness in exchange for what feels good and that never-ending to-do list. The thought of adding one more thing to your list – wellness – may even tip the scale. Take the guesswork out of the individual steps needed to find balance and optimal health and let the Green Balanced Gal Wellness Program lead the way. You are unique, your food and lifestyle choices should be too, and thankfully, the Green Balanced Gal approach to wellness is not a one-size-fits-all approach. Get started today with the coaching support you need to feel your very best – mind, body, and soul! 

I want to guide you through taking back the balance and health in your life. I’d love to jump on a call with you to see how we can work together. Schedule a time here>>

About Amy

I'm an Integrative Health Coach for career-oriented, busy women in search of finding balance, wellness, and lifestyle transformation in an overworked, stressful, and boundary-blurring world.

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