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Asian Oatmeal Bowl⏱ 45 min total
Recipes

Asian Oatmeal Bowl

Per 1 serving · 632 g · 12 ingredients

Calories
371
19%
of a 2,000 cal day
  • Protein
    15g
    16% of calories
  • Carbs
    29g
    31% of calories
  • Fat
    23g
    54% of calories
Portion

At a glance

One serving of Asian Oatmeal Bowl (632 g) has 371 calories, with 15 g of protein, 29 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (30% DV), dietary fiber (20% DV) and Vitamin E (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 54%, 21% and 65% of the daily value.

Per 100 g
59cal
very low energy density
Protein per 100 cal
4g
Net carbs
24g
carbs minus fiber
Fiber
5.5g
1.5 g sugar

High in

20%+ of the daily value

  • Protein30%
  • Dietary fiber20%
  • Vitamin E26%
  • Vitamin K27%
  • Riboflavin (B2)24%
  • Vitamin B1224%

Good source of

10–19% of the daily value

  • Vitamin A12%
  • Vitamin C17%
  • Vitamin B615%
  • Folate (B9)12%
  • Pantothenic acid18%
  • Calcium10%

Watch

20%+ of the daily value

  • Sodium54%
  • Saturated fat21%
  • Cholesterol65%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 40 min
  1. 1

    Toast the sesame seeds in a small nonstick skillet over medium heat until they begin to brown, about 3 to 4 minutes. Transfer to a small bowl and set aside.

  2. 2

    In a small bowl, mix the cream cheese, curry paste, and water until combined. Refrigerate until ready to use.

  3. 3

    In a small saucepan, bring the broth, oats, water, and a pinch of salt to a simmer over medium-high heat. Cook, stirring frequently, until the oats soften and the mixture reaches a porridge-like consistency, about 15 to 20 minutes. Pour into a cereal bowl, cover, and keep warm.

  4. 4

    Heat the oil in the skillet over medium-high heat. Crack the egg into a mug or small bowl, then carefully slide it into the hot skillet. Cook until the white is set and crispy on the bottom and edges, and the yolk remains runny, about 2 to 3 minutes.

  5. 5

    Slide the egg on top of the oatmeal. Arrange the cream cheese mixture, scallions, and nori on top. Sprinkle with toasted sesame seeds.

Vitamins & minerals

Amounts for 1 serving (632 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A112 μg
12%
Vitamin C15 mg
17%
Vitamin D1 μg
7%
Vitamin E4 mg
26%
Vitamin K32 μg
27%
Thiamine0.1 mg
5%
Riboflavin (B2)0.3 mg
24%
Niacin1 mg
8%
Vitamin B60.2 mg
15%
Folate (B9)47 μg
12%
Vitamin B121 μg
24%
Pantothenic acid1 mg
18%
Choline157 mg
29%

Minerals

NutrientAmount% Daily Value
Calcium104 mg
10%
Iron3 mg
33%
Potassium475 mg
10%
Magnesium57 mg
13%
Phosphorus241 mg
34%
Zinc2 mg
18%
Copper0.3 mg
28%
Manganese1 mg
36%
Selenium28 μg
52%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0.3 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene91 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose1 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats13 g—
Phenylalanine0.4 g—
Polyunsaturated fats4 g—
Proline0.4 g—
Retinol104 μg—
Serine1 g—
Starch0.2 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30.4 g—
Total omega 63 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 371 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 70min
    Walking (3.5 mph)
  • 45min
    Cycling (moderate)
  • 31min
    Running (6 mph)
  • 52min
    Swimming laps

Common questions

How many calories are in Asian Oatmeal Bowl?

One serving of Asian Oatmeal Bowl (1 serving) has 371 calories, which works out to 59 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Asian Oatmeal Bowl high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asian Oatmeal Bowl keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Asian Oatmeal Bowl?

1251 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Asian Oatmeal Bowl?

1.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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