⏱ 4 min totalBlueberry Maple Syrup Oatmeal
Per 1 serving · 219 g · 4 ingredients
of a 2,000 cal day
- Protein9.4g13% of calories
- Carbs54g75% of calories
- Fat3.7g12% of calories
- ✓ Low sodium
At a glance
One serving of Blueberry Maple Syrup Oatmeal (219 g) has 268 calories, with 9.4 g of protein, 54 g of carbohydrates and 3.7 g of fat. Most of its energy comes from carbs (75% of calories). It is high in dietary fiber (20% DV), riboflavin (b2) (44% DV) and Vitamin B12 (27% DV).
High in
20%+ of the daily value
- Dietary fiber20%
- Riboflavin (B2)44%
- Vitamin B1227%
- Phosphorus36%
- Zinc20%
- Manganese78%
Good source of
10–19% of the daily value
- Vitamin D10%
- Thiamine18%
- Niacin12%
- Vitamin B613%
- Pantothenic acid10%
- Calcium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Combine oatmeal and milk in a microwave-safe bowl. Heat in the microwave for 1-2 minutes until the oatmeal is cooked. Stir, adding a little water if necessary for desired consistency. Mix in the maple syrup and blueberries. Enjoy!
Vitamins & minerals
Amounts for 1 serving (219 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 68 μg | 8% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 1 μg | 10% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 9 μg | 7% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 20 μg | 5% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 0.5 mg | 10% |
| Choline | 34 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 183 mg | 18% |
| Iron | 1 mg | 16% |
| Potassium | 370 mg | 8% |
| Magnesium | 66 mg | 16% |
| Phosphorus | 255 mg | 36% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 19% |
| Manganese | 2 mg | 78% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 19 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 6 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 67 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 12 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 268 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Blueberry Maple Syrup Oatmeal?
One serving of Blueberry Maple Syrup Oatmeal (1 serving) has 268 calories, which works out to 122 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Blueberry Maple Syrup Oatmeal high in protein?
Not especially. It has 9.4 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Blueberry Maple Syrup Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 75% 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 Maple Syrup Oatmeal?
63 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberry Maple Syrup Oatmeal?
23 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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