Highest Protein Oatmeal (2026)
Plain rolled oats are not a high-protein food. They run about 13g of protein per 100g dry, but a normal 40g serving is closer to 5g — which is why no plain oat lands on this list. Every product below adds protein: either a whey or milk-protein blend stirred into the oat base (Oats Overnight, Kodiak's Protein-Packed cups) or a fortified rolled-oat product (Quaker Protein). The gap is large — the top of this list carries four times the protein of the bottom for a similar calorie load — so the specific product matters far more than choosing oatmeal in the first place. Densities here are calculated from label data per serving as sold, not per 100g dry.
10 products tracked · sorted by Protein Density (% of calories from protein)
Filters10/10
| Quality | Serving | ||||||
|---|---|---|---|---|---|---|---|
| Cinnamon Roll oats overnight | 32% | 20g | 250 | 8g | 1.56g | Complete (mod.) | 67g |
| Banana Bread oats overnight | 30.8% | 20g | 260 | 7.7g | 1.56g | Complete (mod.) | 69g |
| Pear & Apple Crumble Oats Overnight | 30.8% | 20g | 260 | 7.7g | 1.56g | Complete (mod.) | 100g |
| Protein Oatmeal Magic Spoon | 30% | 15g | 200 | 7.5g | 1.17g | Complete (mod.) | 60g |
| Organic Overnight Oats Mix Beyond Oats | 27.6% | 20g | 290 | 6.9g | 1.56g | Complete (mod.) | 80g |
| Protein Packed Oatmeal Maple & Brown Sugar Kodiak | 26.2% | 12g | 183 | 6.6g | 0.94g | Complete (mod.) | 50g |
| OATMEAL Apple Cinnamon KODIAK | 25.3% | 12g | 190 | 6.3g | 0.94g | Complete (mod.) | 50g |
| Protein-Packed Oatmeal Blueberries & Cream Kodiak | 25.3% | 14.4g | 228 | 6.3g | 1.12g | Complete (mod.) | 60g |
| Protein Old Fashioned Rolled Oats Quaker | 23.8% | 10g | 168 | 6g | 0.78g | Complete (mod.) | 42g |
| Peanut Butter Flavour Hot Oat Cereal with Soy Protein Quaker | 22.2% | 12g | 216 | 5.6g | 0.94g | Complete (mod.) | 58g |
Visualize the highest protein oatmeal
The same data, charted — see efficiency at a glance.
Top 10 by protein / 100 cal.
Bars colored by Protein Density tier. Values in g/100cal.
- oats overnight Cinnamon Roll: 8 g/100cal (gold tier)
- oats overnight Banana Bread: 7.7 g/100cal (gold tier)
- Oats Overnight Pear & Apple Crumble: 7.7 g/100cal (gold tier)
- Magic Spoon Protein Oatmeal: 7.5 g/100cal (gold tier)
- Beyond Oats Organic Overnight Oats Mix: 6.9 g/100cal (gold tier)
- Kodiak Protein Packed Oatmeal Maple & Brown Sugar: 6.6 g/100cal (gold tier)
- KODIAK OATMEAL Apple Cinnamon: 6.3 g/100cal (gold tier)
- Kodiak Protein-Packed Oatmeal Blueberries & Cream: 6.3 g/100cal (gold tier)
- Quaker Protein Old Fashioned Rolled Oats: 6 g/100cal (silver tier)
- Quaker Peanut Butter Flavour Hot Oat Cereal with Soy Protein: 5.6 g/100cal (silver tier)
Calories per serving vs. protein per 100 cal. Up-and-left is more efficient. Tap or focus a dot for details.
| Food | Calories | Protein g per 100 cal | Tier |
|---|---|---|---|
| oats overnight Cinnamon Roll | 250 | 8 | gold |
| oats overnight Banana Bread | 260 | 7.7 | gold |
| Oats Overnight Pear & Apple Crumble | 260 | 7.7 | gold |
| Magic Spoon Protein Oatmeal | 200 | 7.5 | gold |
| Beyond Oats Organic Overnight Oats Mix | 290 | 6.9 | gold |
| Kodiak Protein Packed Oatmeal Maple & Brown Sugar | 183 | 6.6 | gold |
| KODIAK OATMEAL Apple Cinnamon | 190 | 6.3 | gold |
| Kodiak Protein-Packed Oatmeal Blueberries & Cream | 228 | 6.3 | gold |
| Quaker Protein Old Fashioned Rolled Oats | 168 | 6 | silver |
| Quaker Peanut Butter Flavour Hot Oat Cereal with Soy Protein | 216 | 5.6 | silver |
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