⏱ 13 min totalCoconut Milk with Oatmeal, Dates, and Raisins
Per 1 serving · 185 g · 4 ingredients
of a 2,000 cal day
- Protein4.7g4% of calories
- Carbs58g49% of calories
- Fat25g47% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Coconut Milk with Oatmeal, Dates, and Raisins (185 g) has 431 calories, with 4.7 g of protein, 58 g of carbohydrates and 25 g of fat. Most of its energy comes from carbs (49% of calories). It is high in iron (59% DV), magnesium (22% DV) and phosphorus (27% DV). Keep an eye on saturated fat, which provides 107% of the daily value.
High in
20%+ of the daily value
- Iron59%
- Magnesium22%
- Phosphorus27%
- Copper56%
- Manganese57%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Niacin12%
- Vitamin B614%
- Pantothenic acid11%
- Potassium16%
- Zinc11%
Watch
20%+ of the daily value
- Saturated fat107%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Bring all the ingredients to boil in a pan over medium heat. Stir for another minute. Remove from heat and serve immediately. Enjoy!
Vitamins & minerals
Amounts for 1 serving (185 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 1 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 26 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 19 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 62 mg | 6% |
| Iron | 5 mg | 59% |
| Potassium | 730 mg | 16% |
| Magnesium | 94 mg | 22% |
| Phosphorus | 187 mg | 27% |
| Zinc | 1 mg | 11% |
| Copper | 0.5 mg | 56% |
| Manganese | 1 mg | 57% |
| Selenium | 5 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 43 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 33 μg | — |
| Fructose | 20 g | — |
| Galactose | 0 g | — |
| Glucose | 20 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.4 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 431 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Coconut Milk with Oatmeal, Dates, and Raisins?
One serving of Coconut Milk with Oatmeal, Dates, and Raisins (1 serving) has 431 calories, which works out to 233 calories per 100 g. That is about 22% of a 2,000-calorie day.
Are Coconut Milk with Oatmeal, Dates, and Raisins high in protein?
Not especially. It has 4.7 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Coconut Milk with Oatmeal, Dates, and Raisins keto-friendly?
It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Coconut Milk with Oatmeal, Dates, and Raisins?
17 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Coconut Milk with Oatmeal, Dates, and Raisins?
40 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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