Chocolate Oats
Per 1 serving · 468 g · 6 ingredients
of a 2,000 cal day
- Protein32g31% of calories
- Carbs66g63% of calories
- Fat3.1g7% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
At a glance
One serving of Chocolate Oats (468 g) has 397 calories, with 32 g of protein, 66 g of carbohydrates and 3.1 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (65% DV), dietary fiber (30% DV) and iron (49% DV). Keep an eye on sodium, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein65%
- Dietary fiber30%
- Iron49%
- Magnesium21%
- Phosphorus34%
- Zinc20%
Good source of
10–19% of the daily value
- Thiamine16%
- Niacin16%
- Vitamin B614%
- Calcium14%
Watch
20%+ of the daily value
- Sodium28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄1 ½ cup Water
- 🥄¼ tsp Salt
¾ cup Rolled oats
2 tbsp Brown sugar
2 tsp Cocoa powder- 🥄1 scoop (30g) Whey protein powder
Directions
- 1
Bring 2/3 cup water and salt to a boil over high heat. Turn heat down to medium and add oats. Cook until nearly thick, about 3 minutes. Add sweetener and cocoa. Stir and cook until thick, about another 30 seconds.
- 2
Remove from heat, transfer to a bowl, and mix in whey powder. Serve with any desired toppings and enjoy!
Vitamins & minerals
Amounts for 1 serving (468 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 2% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 2 mg | 16% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 19 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 1% |
| Choline | 19 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 141 mg | 14% |
| Iron | 4 mg | 49% |
| Potassium | 272 mg | 6% |
| Magnesium | 89 mg | 21% |
| Phosphorus | 235 mg | 34% |
| Zinc | 2 mg | 20% |
| Copper | 0.4 mg | 42% |
| Manganese | 2 mg | 75% |
| Selenium | 20 μg | 35% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0 g | — |
| Aspartic acid | 0 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 8 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Starch | 0 g | — |
| Sucrose | 17 g | — |
| Theobromine | 74 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 397 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Chocolate Oats?
One serving of Chocolate Oats (1 serving) has 397 calories, which works out to 85 calories per 100 g. That is about 20% of a 2,000-calorie day.
Are Chocolate Oats high in protein?
Yes. It has 32 g of protein per serving, and 31% of its calories come from protein (8.1 g of protein per 100 calories).
Are Chocolate Oats keto-friendly?
It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chocolate Oats?
645 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chocolate Oats?
19 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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