How much protein is in 4 oz of rolled oats, dry?

A 4 oz (113g) serving of rolled oats, dry provides 19.2g of protein and 441 calories, along with 75.2g of carbohydrates and 7.8g of fat.

How much rolled oats, dry do I need to get 30g of protein?

To get 30 grams of protein from rolled oats, dry, you need 6.3 oz (178 grams), which contains approximately 692 calories.

100 grams of rolled oats, dry contains 16.9g of protein (389 kcal). One full pound (16 oz / 454g) contains 76.7g of protein (1765 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 19.2g Protein (441 kcal)

To hit 30g of protein from rolled oats, dry, measure 6.3 oz (178 g) for ~692 calories.

Per 4 oz (113g US)

19.2g P

441 kcal · 75.2g C · 7.8g F

Per 100 Grams

16.9g P

389 kcal · 66.3g C · 6.9g F

Per 1 Pound (16 oz)

76.7g P

1765 kcal total

30g Protein Portion

6.3 oz

178g · 692 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	4.2 oz	118 g	459 kcal	78.2g C · 8.1g F
30g Protein	6.3 oz	178 g	692 kcal	118g C · 12.3g F
40g Protein	8.4 oz	237 g	922 kcal	157.1g C · 16.4g F
50g Protein	10.4 oz	296 g	1,151 kcal	196.2g C · 20.4g F