⏱ 20 min totalDate and Berry Oatmeal
Per 1 serving · 531 g · 8 ingredients
of a 2,000 cal day
- Protein7.8g7% of calories
- Carbs99g84% of calories
- Fat4.9g9% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Date and Berry Oatmeal (531 g) has 429 calories, with 7.8 g of protein, 99 g of carbohydrates and 4.9 g of fat. Most of its energy comes from carbs (84% of calories). It is high in dietary fiber (54% DV), niacin (21% DV) and Vitamin B6 (41% DV).
High in
20%+ of the daily value
- Dietary fiber54%
- Niacin21%
- Vitamin B641%
- Iron31%
- Magnesium29%
- Phosphorus35%
Good source of
10–19% of the daily value
- Vitamin C11%
- Vitamin K14%
- Thiamine18%
- Riboflavin (B2)16%
- Folate (B9)11%
- Pantothenic acid16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup, unthawed Blueberries- 🥄1 cup Water
½ cup Rolled oats
2 date, pitted Medjool dates
½ medium Banana
½ cup, quartered or chopped Apple
1 tbsp, ground Flaxseed
⅛ tsp Coriander seed
Directions
- 1
Set out the frozen blueberries to thaw slightly.
- 2
Bring the water to a boil in a medium saucepan. Stir in the oats, dates, banana, apple, and coriander.
- 3
Reduce heat and simmer, stirring occasionally, until the oats are tender, about 5 minutes.
- 4
Fold in the blueberries and cook 1 minute more. Remove from heat, sprinkle or stir in the ground flaxseed, cover, and let stand 2–3 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (531 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 9 μg | 1% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 17 μg | 14% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 43 μg | 11% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 33 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 77 mg | 8% |
| Iron | 2 mg | 31% |
| Potassium | 878 mg | 19% |
| Magnesium | 123 mg | 29% |
| Phosphorus | 242 mg | 35% |
| Zinc | 2 mg | 18% |
| Copper | 0.5 mg | 53% |
| Manganese | 2 mg | 72% |
| Selenium | 20 μg | 37% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 97 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 22 g | — |
| Galactose | 0 g | — |
| Glucose | 21 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 | 0.2 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 3 g | — |
| Sucrose | 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 429 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 36minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Date and Berry Oatmeal?
One serving of Date and Berry Oatmeal (1 serving) has 429 calories, which works out to 81 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Date and Berry Oatmeal high in protein?
Not especially. It has 7.8 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Date and Berry Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 84 g of net carbs and 84% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Date and Berry Oatmeal?
5.9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Date and Berry Oatmeal?
52 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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