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)
Ranked by Protein Density
Percent of calories from protein. Secondary column is grams of protein per serving.
Filters10/10
Tiers are set by % of calories from protein
| 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 (% of calories from protein) tier. Values in g/100cal.
- oats overnight Cinnamon Roll: 8 g/100cal (gold tier), 20g protein, 250 kcal
- oats overnight Banana Bread: 7.7 g/100cal (gold tier), 20g protein, 260 kcal
- Oats Overnight Pear & Apple Crumble: 7.7 g/100cal (gold tier), 20g protein, 260 kcal
- Magic Spoon Protein Oatmeal: 7.5 g/100cal (gold tier), 15g protein, 200 kcal
- Beyond Oats Organic Overnight Oats Mix: 6.9 g/100cal (gold tier), 20g protein, 290 kcal
- Kodiak Protein Packed Oatmeal Maple & Brown Sugar: 6.6 g/100cal (gold tier), 12g protein, 183 kcal
- KODIAK OATMEAL Apple Cinnamon: 6.3 g/100cal (gold tier), 12g protein, 190 kcal
- Kodiak Protein-Packed Oatmeal Blueberries & Cream: 6.3 g/100cal (gold tier), 14.4g protein, 228 kcal
- Quaker Protein Old Fashioned Rolled Oats: 6 g/100cal (silver tier), 10g protein, 168 kcal
- Quaker Peanut Butter Flavour Hot Oat Cereal with Soy Protein: 5.6 g/100cal (silver tier), 12g protein, 216 kcal
Calories per serving vs. protein per 100 cal. Up-and-left is more efficient. Labels show the top performers directly; tap or focus a dot for brand and exact numbers.
Too tight to label directly — numbered on the chart above:
- 1. KODIAK OATMEAL Apple Cinnamon
- 2. Kodiak Protein-Packed Oatmeal Blueberries & Cream
- 3. Quaker Peanut Butter Flavour Hot Oat Cereal with Soy Protein
Too tight to label directly — numbered on the chart above:
- 1. Oats Overnight Pear & Apple Crumble
- 2. Kodiak Protein Packed Oatmeal Maple & Brown Sugar
- 3. Quaker Protein Old Fashioned Rolled Oats
- 4. Quaker Peanut Butter Flavour Hot Oat Cereal with Soy Protein
| Food | Calories | Protein g per 100 cal | Protein (g) | Tier |
|---|---|---|---|---|
| oats overnight Cinnamon Roll | 250 | 8 | 20 | gold |
| oats overnight Banana Bread | 260 | 7.7 | 20 | gold |
| Oats Overnight Pear & Apple Crumble | 260 | 7.7 | 20 | gold |
| Magic Spoon Protein Oatmeal | 200 | 7.5 | 15 | gold |
| Beyond Oats Organic Overnight Oats Mix | 290 | 6.9 | 20 | gold |
| Kodiak Protein Packed Oatmeal Maple & Brown Sugar | 183 | 6.6 | 12 | gold |
| KODIAK OATMEAL Apple Cinnamon | 190 | 6.3 | 12 | gold |
| Kodiak Protein-Packed Oatmeal Blueberries & Cream | 228 | 6.3 | 14.4 | gold |
| Quaker Protein Old Fashioned Rolled Oats | 168 | 6 | 10 | silver |
| Quaker Peanut Butter Flavour Hot Oat Cereal with Soy Protein | 216 | 5.6 | 12 | silver |
Static image of this chart (for sharing)
How highest protein oatmeal compares to every other category
Same Protein Density scoring, every category on one chart — some categories cluster at Platinum/Gold, others cluster at Silver/Avoid with zero Platinum picks.
Browse other categories
Same Protein Density scoring, different snack types.
Protein bars sorted by Protein Density.
Yogurts sorted by Protein Density.
Jerky and meat snacks sorted by Protein Density.
Protein chips sorted by Protein Density.
Protein ice creams sorted by Protein Density.
Protein cereals sorted by Protein Density.
Protein cookies sorted by Protein Density.
Cheeses and cottage-cheese variants sorted by Protein Density.
Legume and protein-fortified pasta sorted by Protein Density.
Protein granola ranked by Protein Density — and why none of it reaches Gold.
Going beyond snacks
Oatmeal protein: common questions
Which protein oats have the most protein?
oats overnight Cinnamon Roll leads: 20 g of protein in 250 kcal (a 67 g serving) — 32% Protein Density, Gold tier. Runners-up: oats overnight Banana Bread (30.8%, 20 g) and Oats Overnight Pear & Apple Crumble (30.8%, 20 g).
How much protein is in oatmeal?
Protein ranges from 10 g to 20 g per serving across the 10 products we track (calories run 168-290 kcal); a typical serving lands around 14.7 g.
Is oatmeal a good source of protein?
It depends on the pick. 8 of 10 oatmeal products reach Gold tier or better (25%+ of calories from protein). The rest land at Silver tier (15-24%) rather than Gold or better — lower concentration, not zero.