Half of cup dry rolled oats weigh around 40 grams and store about 5.4 grams of protein. That beat my expectations for grains. Double that to full cup; 80 grams dry, results in 10.7 grams, what truly competes with some kinds of yoghurt.

Cooked with water, the same amount rises to around 234 grams but the protein stays at 10.7 grams, because water does not add anything.

Oatmeal: Protein, Serving Size and Cooking Tips

Steel-cut oats give only 5 grams for quarter-cup serving dry. If you swap water for whole milk, you get almost 8 grams of protein for cup of used liquid. Soy milk adds about 7 grams.

Oat bran is the champoin, 17.3 grams of protein for 100 grams dry, much more than the 13.2 from average rolled oats. The ratio of dry to cooked ranges between 1:2.5 for rolled oats to 1:3 for steel-cut, so the amount of protein in cooked drops to around 2.4 grams for 100 grams.

The info below does not come from any calculator or converter. It is based on actual research, forums and experiences of cooking groups found threw the net.

Oatmeal is food made from oats, that you peeled, steamed and rolled flat. It can also be rough flour from shelled oat grains called groats. Those groats you either grind, roll or cut with steel.

Regular oats sometimes go by white oats, while steel-cut oats have names like rough oatmeal or Irish oatmeal. There are many types to choose, and each has its own makeup and time to cook.

Fast oats work well for busy days. They cook in the microwave in only one or two minutes. However steel-cut oats and whole rolled oats are better options overall.

Whole rolled oats balance texture and ease for everyday oatmeal well. Instant oats cook most quickly, but they often store more sugar and fewer fibers. Steel-cut oats taste better than instant, which tends to have flat and dry tastes after precooking and redrying.

The usual serving size of oatmeal is half of cup dry oats, what matches to around 40 grams. Cooked, that becomes about one cup. One cup cooked oatmeal stores around 154 calories, 27 grams of carbs and 4 grams of fibers.

Oats give also almost 30 grams of complex carbs per cup cooked. Without added sugar, oats beat many processed breakfasts for health.

Oatmeal is truly healthy. If you eat it for only two days, it can lower bad cholesterol by around 10 percent. It helps also with levels of blood sugar.

Eating more than 5.7 grams of oats a day relates to lower risk of diabetes type 2. Choosing organic oatmeal is a good idea, because some regular samples showed to carry chemical traces of glyphosate.

Cooking oatmeal on the stove in hot milk and water gives good results. Stirring is key to avoid lumpy texture. Cooking on the stove allows better control over the creamy makeup of the oatmeal.

Simple Scottish style uses steel-cut oats cooked in slightly salted water until creamy, then topped with butter and a bit of salt.

Adding toppings to oatmeal is fun. Raisins, cut apples, bananas, nuts, nut butter, cinnamon, honey, maple syrup and dried fruits all work well. Mix oats with yoghurt and leave them rest some minutes soaks the oats and makes a quick meal.

Oatmeal keeps folks full for a long time. Adding eggs to warm oats adds around 12 grams of protein. Baked oatmeal is another option, you bake it atnight, cool it and warm it for breakfast.