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Knock-Oats⏱ 10 min total
Recipes

Knock-Oats

Per 1 serving · 193 g · 4 ingredients

Calories
436
22%
of a 2,000 cal day
  • Protein
    14g
    11% of calories
  • Carbs
    65g
    55% of calories
  • Fat
    18g
    34% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Knock-Oats (193 g) has 436 calories, with 14 g of protein, 65 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (27% DV), dietary fiber (39% DV) and Vitamin E (22% DV).

Per 100 g
227cal
medium energy density
Protein per 100 cal
3.1g
Net carbs
54g
carbs minus fiber
Fiber
11g
19 g sugar

High in

20%+ of the daily value

  • Protein27%
  • Dietary fiber39%
  • Vitamin E22%
  • Niacin41%
  • Vitamin B652%
  • Iron28%

Good source of

10–19% of the daily value

  • Vitamin C12%
  • Thiamine18%
  • Riboflavin (B2)16%
  • Folate (B9)16%
  • Pantothenic acid15%
  • Potassium16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 5 min
  1. 1

    Prepare oatmeal according to package instructions.

  2. 2

    Thinly slice the banana.

  3. 3

    Stir banana, peanut butter and cinnamon into the oatmeal and serve.

Vitamins & minerals

Amounts for 1 serving (193 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A4 μg
0%
Vitamin C10 mg
12%
Vitamin D0 μg
0%
Vitamin E3 mg
22%
Vitamin K3 μg
2%
Thiamine0.2 mg
18%
Riboflavin (B2)0.2 mg
16%
Niacin7 mg
41%
Vitamin B61 mg
52%
Folate (B9)63 μg
16%
Vitamin B120 μg
0%
Pantothenic acid1 mg
15%
Choline44 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium62 mg
6%
Iron2 mg
28%
Potassium741 mg
16%
Magnesium133 mg
32%
Phosphorus273 mg
39%
Zinc2 mg
21%
Copper0.4 mg
41%
Manganese2 mg
103%
Selenium15 μg
27%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene30 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene36 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose6 g—
Galactose0 g—
Glucose6 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine1 g—
Lycopene0.4 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats9 g—
Phenylalanine0.4 g—
Polyunsaturated fats5 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch7 g—
Sucrose6 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 64 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 436 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 83min
    Walking (3.5 mph)
  • 52min
    Cycling (moderate)
  • 36min
    Running (6 mph)
  • 61min
    Swimming laps

Common questions

How many calories are in Knock-Oats?

One serving of Knock-Oats (1 serving) has 436 calories, which works out to 227 calories per 100 g. That is about 22% of a 2,000-calorie day.

Are Knock-Oats high in protein?

It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 11% 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 Knock-Oats keto-friendly?

It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Knock-Oats?

9.6 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Knock-Oats?

19 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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