⏱ 9 min totalBlueberry Oatmeal
Per 1 serving · 517 g · 7 ingredients
of a 2,000 cal day
- Protein25g19% of calories
- Carbs66g51% of calories
- Fat17g30% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Blueberry Oatmeal (517 g) has 485 calories, with 25 g of protein, 66 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (49% DV), dietary fiber (45% DV) and Vitamin K (24% DV).
High in
20%+ of the daily value
- Protein49%
- Dietary fiber45%
- Vitamin K24%
- Thiamine22%
- Riboflavin (B2)24%
- Niacin21%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup Rolled oats- 🥄1 cup Water
1 large Egg white- 🥄½ scoop (30g) Whey protein powder
2 tsp Cocoa powder
1 cup, unthawed Blueberries
1 tbsp Flaxseed oil
Directions
- 1
In a large microwave-safe bowl, whisk together the oats, water, egg white, whey protein, and cocoa until smooth.
- 2
Microwave on high for 1 minute 30 seconds to 2 minutes.
- 3
Stir thoroughly, scraping the sides and bottom of the bowl to prevent lumps and sticking.
- 4
Return to the microwave and cook 1 to 2 minutes more, until thickened and the egg white is set. Let stand 1 minute.
- 5
Stir in the frozen blueberries and the flaxseed oil, then serve.
Vitamins & minerals
Amounts for 1 serving (517 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 31 μg | 8% |
| Vitamin B12 | 0.1 μg | 2% |
| Pantothenic acid | 0.3 mg | 5% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 91 mg | 9% |
| Iron | 3 mg | 41% |
| Potassium | 385 mg | 8% |
| Magnesium | 98 mg | 23% |
| Phosphorus | 256 mg | 37% |
| Zinc | 2 mg | 21% |
| Copper | 0.4 mg | 46% |
| Manganese | 2 mg | 83% |
| Selenium | 26 μg | 47% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 7 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 46 μg | — |
| Caffeine | 8 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 74 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 7 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 485 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 92minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Blueberry Oatmeal?
One serving of Blueberry Oatmeal (1 serving) has 485 calories, which works out to 94 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Blueberry Oatmeal high in protein?
It provides a solid 25 g of protein per serving (49% of the 50 g daily value), but protein supplies only 19% 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 Blueberry Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 51% 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 Oatmeal?
88 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberry Oatmeal?
15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
156 calTropical Fruit Salad1 serving
204 calFruit and Berry Compote1 serving
576 calCoconut Rum Grilled Pineapple with Ice Cream1 serving
143 calMexican Pineapple Salad1 serving
111 calMango Pineapple Green Smoothie1 serving
615 calHawaiian Salad1 serving
476 calMango Smoothie Bowl1 serving
192 calTropical Smoothie1 serving