⏱ 20 min totalBlueberry and Brazil Nut Oatmeal
Per 1 serving · 114 g · 4 ingredients
of a 2,000 cal day
- Protein4.3g9% of calories
- Carbs31g65% of calories
- Fat5.6g26% of calories
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Blueberry and Brazil Nut Oatmeal (114 g) has 175 calories, with 4.3 g of protein, 31 g of carbohydrates and 5.6 g of fat. Most of its energy comes from carbs (65% of calories). It is high in copper (28% DV), manganese (39% DV) and selenium (259% DV).
High in
20%+ of the daily value
- Copper28%
- Manganese39%
- Selenium259%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Thiamine12%
- Vitamin B618%
- Iron12%
- Magnesium15%
- Phosphorus19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Smash the banana, wash the blueberries, and chop the Brazil nuts into smaller pieces. Set aside.
- 2
Cook the oats in water (according to package instructions), adding a pinch of salt if desired, until the oats have absorbed the water.
- 3
Mix in the banana and place in a bowl.
- 4
Decorate with blueberries and nuts. Enjoy!
Vitamins & minerals
Amounts for 1 serving (114 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 10 μg | 9% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 18 μg | 4% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 15 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 23 mg | 2% |
| Iron | 1 mg | 12% |
| Potassium | 283 mg | 6% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 135 mg | 19% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 28% |
| Manganese | 1 mg | 39% |
| Selenium | 143 μg | 259% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 9 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 27 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 175 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 33minWalking (3.5 mph)
- 21minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Blueberry and Brazil Nut Oatmeal?
One serving of Blueberry and Brazil Nut Oatmeal (1 serving) has 175 calories, which works out to 154 calories per 100 g. That is about 8.8% of a 2,000-calorie day.
Is Blueberry and Brazil Nut Oatmeal high in protein?
Not especially. It has 4.3 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Blueberry and Brazil Nut Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Blueberry and Brazil Nut Oatmeal?
2.5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberry and Brazil Nut Oatmeal?
10 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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