⏱ 13 min totalPeanut Butter Oatmeal and Berries
Per 1 serving · 570 g · 9 ingredients
of a 2,000 cal day
- Protein15g10% of calories
- Carbs92g63% of calories
- Fat18g27% of calories
- ✓ Cholesterol free
At a glance
One serving of Peanut Butter Oatmeal and Berries (570 g) has 547 calories, with 15 g of protein, 92 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (29% DV), dietary fiber (74% DV) and Vitamin C (40% DV).
High in
20%+ of the daily value
- Protein29%
- Dietary fiber74%
- Vitamin C40%
- Vitamin E21%
- Vitamin K20%
- Niacin40%
Good source of
10–19% of the daily value
- Thiamine19%
- Riboflavin (B2)18%
- Pantothenic acid17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Coconut meat
1 cup Almond milk
1 tbsp Peanut butter
1 tbsp Chia seeds
1 medium Banana
½ cup Rolled oats
⅓ cup Raspberries
⅓ cup Blueberries
⅓ cup Blackberries
Directions
- 1
In a pan over medium heat, cook the coconut meat, almond milk, peanut butter, chia seeds, banana, and oatmeal for 8 minutes, or until the oats are tender.
- 2
Transfer the cooked mixture to a bowl, add the raspberries, blueberries, and blackberries, and mix well. Enjoy!
Vitamins & minerals
Amounts for 1 serving (570 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 11 μg | 1% |
| Vitamin C | 36 mg | 40% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 6 mg | 40% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 79 μg | 20% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 47 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 331 mg | 33% |
| Iron | 3 mg | 42% |
| Potassium | 1,066 mg | 23% |
| Magnesium | 169 mg | 40% |
| Phosphorus | 355 mg | 51% |
| Zinc | 3 mg | 27% |
| Copper | 1 mg | 63% |
| Manganese | 3 mg | 121% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 115 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 10 g | — |
| Galactose | 0 g | — |
| Glucose | 10 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 7 g | — |
| Sucrose | 7 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 547 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 104minWalking (3.5 mph)
- 66minCycling (moderate)
- 46minRunning (6 mph)
- 77minSwimming laps
Common questions
How many calories are in Peanut Butter Oatmeal and Berries?
One serving of Peanut Butter Oatmeal and Berries (1 serving) has 547 calories, which works out to 96 calories per 100 g. That is about 27% of a 2,000-calorie day.
Are Peanut Butter Oatmeal and Berries high in protein?
It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 10% 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 Peanut Butter Oatmeal and Berries keto-friendly?
It is hard to fit into a strict keto diet. One serving has 71 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Peanut Butter Oatmeal and Berries?
176 mg per serving.
How much sugar is in Peanut Butter Oatmeal and Berries?
28 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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