⏱ 23 min totalFruity Date Oatmeal
Per 1 serving · 293 g · 8 ingredients
of a 2,000 cal day
- Protein4.3g6% of calories
- Carbs57g85% of calories
- Fat2.4g8% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Fruity Date Oatmeal (293 g) has 242 calories, with 4.3 g of protein, 57 g of carbohydrates and 2.4 g of fat. Most of its energy comes from carbs (85% of calories). It is high in dietary fiber (29% DV), Vitamin B6 (29% DV) and copper (33% DV).
High in
20%+ of the daily value
- Dietary fiber29%
- Vitamin B629%
- Copper33%
- Manganese41%
Good source of
10–19% of the daily value
- Vitamin C11%
- Thiamine12%
- Niacin11%
- Pantothenic acid11%
- Iron16%
- Potassium12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄½ cup Water
1 date, pitted Medjool dates
½ medium Banana
¼ cup, quartered or chopped Apple
½ tbsp, ground Flaxseed
¼ cup Blueberries
¼ cup Rolled oats
¹⁄₁₆ tsp Coriander seed
Directions
- 1
Bring the water to a boil in a medium saucepan. Stir in the oats, dates, banana, apple, and coriander.
- 2
Rduce to a gentle simmer and cook, stirring occasionally, until the oats are creamy, about 5 minutes.
- 3
Fold in the blueberries and ground flaxseed. Cover and let stand off the heat for 2–3 minutes to thicken.
- 4
Taste and adjust sweetness or spices if desired, then serve warm.
Vitamins & minerals
Amounts for 1 serving (293 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 6 μg | 1% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 10 μg | 8% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 27 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 39 mg | 4% |
| Iron | 1 mg | 16% |
| Potassium | 552 mg | 12% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 128 mg | 18% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 33% |
| Manganese | 1 mg | 41% |
| Selenium | 10 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 57 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 14 g | — |
| Galactose | 0 g | — |
| Glucose | 14 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.5 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 3 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 242 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Fruity Date Oatmeal?
One serving of Fruity Date Oatmeal (1 serving) has 242 calories, which works out to 83 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Fruity Date Oatmeal high in protein?
Not especially. It has 4.3 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Fruity Date Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 85% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fruity Date Oatmeal?
3.2 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Fruity Date Oatmeal?
30 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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