Oatmeal is a popular food among bodybuilders and gym enthusiasts. A whole grain offering both insoluble and soluble fiber, oatmeal is also a source of protein. The protein found in oatmeal is of a higher quality that that found in most other grains. Oatmeal is easy to prepare and satisfying, and it mixes well with other sources of protein to help lean muscle mass development.
Amount
Oats contain more protein than other cereals. Original old-fashioned oats and steel-cut oats provide 5 g of protein per 40 g serving -- equivalent to ½ cup of dry old-fashioned oats or ¼ cup of dry steel-cut oats. Instant oatmeal provides 4 g of protein per packet, or 28 g serving. Instant oatmeal usually contains added oat flour, minerals, colorings, salt and guar gum -- a thickener. Flavored instant oatmeal contains up to 12 g of added sugar per single serving packet, equal to about 3 tsp. of sugar.
Quality
The quality of oat protein is equal to that of soy flour, according to the World Health Organization. The makeup of the protein in oats is similar to that found in legumes, such as lentils and dried peas. Oat protein's quality is not as high as protein found in meat, fish, eggs and soy protein isolate powder.
Enhancements
You can enhance the protein in oats by combining it with other protein sources. Stirring 1 cup of milk into oatmeal adds 8 g of protein. Have oatmeal with 1 cup of low-fat cottage cheese and boost its protein content by 28 g. You can also stir whey or soy protein powder into oatmeal to add 15 to 25 g of protein, depending on the brand. Whip oatmeal into smoothies with soy milk and protein powder as another way to benefit from a high-protein meal.
Fiber
In addition to offering some protein, old-fashioned and steel-cut oatmeal contains both soluble and insoluble fiber. Soluble fiber works to lower cholesterol and glucose levels, helping improve heart health and manage blood sugar highs and lows. Insoluble fiber helps you move food through the digestive tract, discouraging constipation and bloating. Animal-based protein sources, such as meats, fish and dairy, do not contain any fiber.
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