⏱ 20 min totalNectarine and Stawberry Porridge
Per 1 serving · 436 g · 5 ingredients
of a 2,000 cal day
- Protein5.6g9% of calories
- Carbs50g84% of calories
- Fat1.6g6% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Nectarine and Stawberry Porridge (436 g) has 214 calories, with 5.6 g of protein, 50 g of carbohydrates and 1.6 g of fat. Most of its energy comes from carbs (84% of calories). It is high in dietary fiber (29% DV), Vitamin C (103% DV) and niacin (20% DV).
High in
20%+ of the daily value
- Dietary fiber29%
- Vitamin C103%
- Niacin20%
- Iron22%
- Phosphorus23%
- Copper34%
Good source of
10–19% of the daily value
- Vitamin E11%
- Thiamine15%
- Riboflavin (B2)10%
- Vitamin B617%
- Folate (B9)12%
- Potassium13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Combine oats, water, and honey in pot and boil until tender.
- 2
Chop the nectarines and blend the strawberries into a sauce. Fold into the porridge and enjoy!
Vitamins & minerals
Amounts for 1 serving (436 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 26 μg | 3% |
| Vitamin C | 92 mg | 103% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 49 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 25 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 41 mg | 4% |
| Iron | 2 mg | 22% |
| Potassium | 590 mg | 13% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 158 mg | 23% |
| Zinc | 1 mg | 12% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 57% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 224 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 8 g | — |
| Galactose | 0.2 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 8 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 214 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Nectarine and Stawberry Porridge?
One serving of Nectarine and Stawberry Porridge (1 serving) has 214 calories, which works out to 49 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Nectarine and Stawberry Porridge high in protein?
Not especially. It has 5.6 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Nectarine and Stawberry Porridge keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 84% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Nectarine and Stawberry Porridge?
3.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Nectarine and Stawberry Porridge?
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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