⏱ 45 min totalDate and Pistachio Porridge
Per 1 serving · 314 g · 6 ingredients
of a 2,000 cal day
- Protein13g10% of calories
- Carbs87g70% of calories
- Fat11g19% of calories
- ✓ Low sodium
At a glance
One serving of Date and Pistachio Porridge (314 g) has 455 calories, with 13 g of protein, 87 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (26% DV), dietary fiber (38% DV) and thiamine (29% DV).
High in
20%+ of the daily value
- Protein26%
- Dietary fiber38%
- Thiamine29%
- Riboflavin (B2)27%
- Vitamin B641%
- Vitamin B1228%
Good source of
10–19% of the daily value
- Vitamin D10%
- Niacin17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 ⅝ date, pitted Medjool dates
½ cup Rolled oats- ½ cup 2% milk
- 🥄⁵⁄₁₆ cup Water
- 🥄¼ dash Salt
⅛ cup Pistachios
Directions
- 1
Halve the dates and remove the stones and stems. Cover with boiling water and leave to soak for 30 minutes, until soft. Strain, reserving 6 tbsp of the water.
- 2
Remove the skin from the dates and place them in a food processor with the reserved soaking water. Process to a smooth purée.
- 3
Place the oats in a pan with the milk, 1 1/4 cups water, and a pinch of salt. Bring to a boil, then reduce the heat and simmer gently, stirring frequently, for 4-5 minutes until thick, creamy, and thoroughly cooked.
- 4
Ladle porridge into warm serving bowls, then top with a spoonful of date purée and sprinkle with the roughly chopped pistachio nuts. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (314 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 75 μg | 8% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 1 μg | 10% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 34 μg | 8% |
| Vitamin B12 | 1 μg | 28% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 216 mg | 22% |
| Iron | 2 mg | 30% |
| Potassium | 931 mg | 20% |
| Magnesium | 112 mg | 27% |
| Phosphorus | 365 mg | 52% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 66% |
| Manganese | 1 mg | 63% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 99 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 20 g | — |
| Galactose | 0 g | — |
| Glucose | 21 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 6 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 67 μg | — |
| Serine | 0.5 g | — |
| Starch | 0.3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 455 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Date and Pistachio Porridge?
One serving of Date and Pistachio Porridge (1 serving) has 455 calories, which works out to 145 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Date and Pistachio Porridge high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 10% 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 Date and Pistachio Porridge keto-friendly?
It is hard to fit into a strict keto diet. One serving has 76 g of net carbs and 70% 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 Pistachio Porridge?
98 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Date and Pistachio Porridge?
49 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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