⏱ 25 min totalBlueberry and Sunflower Seed Protein Oatmeal
Per 1 serving · 200 g · 5 ingredients
of a 2,000 cal day
- Protein30g39% of calories
- Carbs24g31% of calories
- Fat10g30% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of Blueberry and Sunflower Seed Protein Oatmeal (200 g) has 296 calories, with 30 g of protein, 24 g of carbohydrates and 10 g of fat. Most of its energy comes from protein (39% of calories). It is high in protein (60% DV), Vitamin E (32% DV) and pantothenic acid (25% DV).
High in
20%+ of the daily value
- Protein60%
- Vitamin E32%
- Pantothenic acid25%
- Iron35%
- Phosphorus39%
- Copper44%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Niacin13%
- Vitamin B615%
- Folate (B9)12%
- Calcium12%
- Magnesium11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄½ cup Water
¼ cup Rolled oats- 🥄1 scoop (30g) Whey protein powder
10 berries Blueberries
2 tbsp Sunflower seed kernels
Directions
- 1
Bring the water to a boil in a saucepan. Add the oats, reduce the heat to a simmer, and cook, stirring frequently, until the oats reach your desired consistency.
- 2
Stir in the whey protein powder, blueberries, and sunflower seed kernels. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (200 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.4 μg | 0% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 32% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 48 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 120 mg | 12% |
| Iron | 3 mg | 35% |
| Potassium | 224 mg | 5% |
| Magnesium | 46 mg | 11% |
| Phosphorus | 273 mg | 39% |
| Zinc | 2 mg | 14% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 41% |
| Selenium | 20 μg | 37% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 6 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 296 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Blueberry and Sunflower Seed Protein Oatmeal?
One serving of Blueberry and Sunflower Seed Protein Oatmeal (1 serving) has 296 calories, which works out to 149 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Blueberry and Sunflower Seed Protein Oatmeal high in protein?
Yes. It has 30 g of protein per serving, and 39% of its calories come from protein (10 g of protein per 100 calories).
Is Blueberry and Sunflower Seed Protein Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 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 Blueberry and Sunflower Seed Protein Oatmeal?
56 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberry and Sunflower Seed Protein Oatmeal?
2.3 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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