⏱ 14 min totalOatmeal with Mango and Toasted Coconut
Per 1 serving · 180 g · 5 ingredients
of a 2,000 cal day
- Protein9.4g9% of calories
- Carbs64g64% of calories
- Fat12g27% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Oatmeal with Mango and Toasted Coconut (180 g) has 374 calories, with 9.4 g of protein, 64 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (64% of calories). It is high in dietary fiber (29% DV), Vitamin C (42% DV) and thiamine (21% DV). Keep an eye on saturated fat, which provides 22% of the daily value.
High in
20%+ of the daily value
- Dietary fiber29%
- Vitamin C42%
- Thiamine21%
- Vitamin B624%
- Iron34%
- Magnesium27%
Good source of
10–19% of the daily value
- Vitamin K10%
- Riboflavin (B2)10%
- Niacin16%
- Folate (B9)15%
- Potassium10%
Watch
20%+ of the daily value
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat oven to 350 degrees F. Spread the coconut on a rimmed baking sheet and toast, tossing occasionally, until golden, 3 to 5 minutes.
- 2
Prepare the oats according to the package directions. Stir in the brown sugar. Top with the mangoes, cashews, and the coconut.
Vitamins & minerals
Amounts for 1 serving (180 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 38 mg | 42% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 61 μg | 15% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 22 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 41 mg | 4% |
| Iron | 3 mg | 34% |
| Potassium | 467 mg | 10% |
| Magnesium | 113 mg | 27% |
| Phosphorus | 266 mg | 38% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 74% |
| Manganese | 2 mg | 66% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 9 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 664 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 3 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 4 g | — |
| Sucrose | 21 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 374 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Oatmeal with Mango and Toasted Coconut?
One serving of Oatmeal with Mango and Toasted Coconut (1 serving) has 374 calories, which works out to 207 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Oatmeal with Mango and Toasted Coconut high in protein?
Not especially. It has 9.4 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 Oatmeal with Mango and Toasted Coconut keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Oatmeal with Mango and Toasted Coconut?
39 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Oatmeal with Mango and Toasted Coconut?
29 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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