⏱ 9 min totalEgg White Oatmeal with Blueberries
Per 1 serving · 439 g · 4 ingredients
of a 2,000 cal day
- Protein12g22% of calories
- Carbs39g70% of calories
- Fat1.8g7% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Egg White Oatmeal with Blueberries (439 g) has 209 calories, with 12 g of protein, 39 g of carbohydrates and 1.8 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (25% DV), dietary fiber (26% DV) and Vitamin K (22% DV).
High in
20%+ of the daily value
- Protein25%
- Dietary fiber26%
- Vitamin K22%
- Riboflavin (B2)34%
- Copper20%
- Manganese40%
Good source of
10–19% of the daily value
- Thiamine11%
- Niacin11%
- Vitamin B610%
- Iron14%
- Magnesium11%
- Phosphorus17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Add water to oats and microwave for 2 1/2 minutes.
- 2
Add egg whites. Microwave for another minute.
- 3
Add blueberries. Stir to combine. Enjoy!
Vitamins & minerals
Amounts for 1 serving (439 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 | 6% |
| Vitamin K | 26 μg | 22% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 21 μg | 5% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 27 mg | 3% |
| Iron | 1 mg | 14% |
| Potassium | 323 mg | 7% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 120 mg | 17% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 40% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 43 μg | — |
| Caffeine | 0 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 | 0.3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 209 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Egg White Oatmeal with Blueberries?
One serving of Egg White Oatmeal with Blueberries (1 serving) has 209 calories, which works out to 48 calories per 100 g. That is about 10% of a 2,000-calorie day.
Are Egg White Oatmeal with Blueberries high in protein?
It provides a solid 12 g of protein per serving (25% 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.
Are Egg White Oatmeal with Blueberries keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 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 Egg White Oatmeal with Blueberries?
135 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Egg White Oatmeal with Blueberries?
14 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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