⏱ 9 min totalBlueberry Protein Oatmeal
Per 1 serving · 387 g · 8 ingredients
of a 2,000 cal day
- Protein30g22% of calories
- Carbs68g50% of calories
- Fat17g29% of calories
- ✓ Cholesterol free
At a glance
One serving of Blueberry Protein Oatmeal (387 g) has 510 calories, with 30 g of protein, 68 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (59% DV), dietary fiber (45% DV) and Vitamin K (24% DV).
High in
20%+ of the daily value
- Protein59%
- Dietary fiber45%
- Vitamin K24%
- Riboflavin (B2)39%
- Niacin21%
- Iron42%
Good source of
10–19% of the daily value
- Thiamine19%
- Vitamin B618%
- Potassium10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup Rolled oats
2 egg white (separated from yolk) Egg white
1 package Stevia sweetener- 🥄½ scoop (30g) Whey protein powder
2 tsp Cocoa powder
1 tbsp Flaxseed oil- 🥄¼ cup Water
1 cup, unthawed Blueberries
Directions
- 1
In a large microwave-safe bowl, whisk together the oats, egg whites, stevia, whey protein, cocoa, flaxseed oil, and water until smooth.
- 2
Microwave on High for 3–4 minutes, stirring halfway through; stop and stir sooner if it begins to bubble up. Adjust with a splash more water if it looks too thick.
- 3
Fold in the frozen blueberries and let stand 1 minute to slightly soften the fruit, then stir and serve.
Vitamins & minerals
Amounts for 1 serving (387 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 | 0.2 mg | 19% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 33 μg | 8% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 94 mg | 9% |
| Iron | 3 mg | 42% |
| Potassium | 462 mg | 10% |
| Magnesium | 103 mg | 25% |
| Phosphorus | 263 mg | 38% |
| Zinc | 2 mg | 21% |
| Copper | 0.4 mg | 47% |
| Manganese | 2 mg | 86% |
| Selenium | 35 μg | 64% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 7 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 46 μg | — |
| Caffeine | 8 mg | — |
| Cystine | 0.2 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 | 0.3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 74 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 7 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 510 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 97minWalking (3.5 mph)
- 61minCycling (moderate)
- 42minRunning (6 mph)
- 72minSwimming laps
Common questions
How many calories are in Blueberry Protein Oatmeal?
One serving of Blueberry Protein Oatmeal (1 serving) has 510 calories, which works out to 132 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is Blueberry Protein Oatmeal high in protein?
It provides a solid 30 g of protein per serving (59% of the 50 g daily value), but protein supplies only 22% 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 Protein Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 50% 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 Protein Oatmeal?
166 mg per serving.
How much sugar is in Blueberry Protein 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.
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