⏱ 22 min totalEggs and Oatmeal
Per 1 serving · 323 g · 8 ingredients
of a 2,000 cal day
- Protein25g21% of calories
- Carbs61g51% of calories
- Fat15g28% of calories
At a glance
One serving of Eggs and Oatmeal (323 g) has 460 calories, with 25 g of protein, 61 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (50% DV), dietary fiber (30% DV) and riboflavin (b2) (77% DV). Keep an eye on sodium and cholesterol, which provide 25% and 72% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Dietary fiber30%
- Riboflavin (B2)77%
- Vitamin B620%
- Vitamin B1230%
- Pantothenic acid21%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin E14%
- Thiamine16%
- Niacin12%
- Folate (B9)11%
- Potassium11%
Watch
20%+ of the daily value
- Sodium25%
- Cholesterol72%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 extra large Egg
2 large Egg white
½ tbsp Olive oil
1 slice (3/4 oz) American cheese
½ cup Rolled oats
¼ tbsp Cinnamon
½ large Apple
1 tbsp Maple syrup
Directions
- 1
Heat a pan over medium heat and coat with oil. Scramble eggs and pour into the pan. Cook about 3/4 of the way through, then add cheese. Cook until eggs have reached desired doneness.
- 2
Meanwhile, in a separate pan, add hot water to oatmeal (according to package directions) and cook until tender. Mix in cinnamon, chopped apples, and maple syrup. Serve with the eggs and enjoy!
Vitamins & minerals
Amounts for 1 serving (323 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 105 μg | 12% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 9 μg | 8% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 1 mg | 77% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 46 μg | 11% |
| Vitamin B12 | 1 μg | 30% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 189 mg | 34% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 241 mg | 24% |
| Iron | 3 mg | 33% |
| Potassium | 522 mg | 11% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 447 mg | 64% |
| Zinc | 3 mg | 28% |
| Copper | 0.2 mg | 22% |
| Manganese | 2 mg | 87% |
| Selenium | 47 μg | 85% |
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 | 2 g | — |
| Beta carotene | 38 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 7 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 101 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 14 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 460 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 87minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 65minSwimming laps
Common questions
How many calories are in Eggs and Oatmeal?
One serving of Eggs and Oatmeal (1 serving) has 460 calories, which works out to 142 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Eggs and Oatmeal high in protein?
It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 21% 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 Eggs and Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Eggs and Oatmeal?
571 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Eggs and Oatmeal?
25 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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