⏱ 7 min totalPumpkin Pecan Oatmeal
Per 1 serving · 466 g · 8 ingredients
of a 2,000 cal day
- Protein50g27% of calories
- Carbs81g44% of calories
- Fat24g29% of calories
- ✓ Low sodium
At a glance
One serving of Pumpkin Pecan Oatmeal (466 g) has 699 calories, with 50 g of protein, 81 g of carbohydrates and 24 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (100% DV), dietary fiber (43% DV) and Vitamin A (53% DV).
High in
20%+ of the daily value
- Protein100%
- Dietary fiber43%
- Vitamin A53%
- Thiamine31%
- Riboflavin (B2)21%
- Vitamin B621%
Good source of
10–19% of the daily value
- Vitamin E10%
- Vitamin K11%
- Niacin17%
- Pantothenic acid10%
- Potassium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅔ cup Rolled oats- 🥄1 cup Water
¼ cup Pumpkin
½ tsp Pumpkin pie spice- 🥄1 ⅔ scoop (30g) Whey protein powder
1 tsp Maple syrup
1 oz (19 halves per oz) Pecans
1 oz (60 raisins) Raisins
Directions
- 1
In a medium-sized, microwave-safe bowl, combine the oats and water. Microwave for two minutes.
- 2
Remove oats from the microwave and stir in the canned pumpkin, pumpkin spice, protein powder, and maple syrup. Top with raisins and pecans. Enjoy!
Vitamins & minerals
Amounts for 1 serving (466 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 478 μg | 53% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 14 μg | 11% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 29 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 35 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 247 mg | 25% |
| Iron | 6 mg | 79% |
| Potassium | 694 mg | 15% |
| Magnesium | 121 mg | 29% |
| Phosphorus | 314 mg | 45% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 78% |
| Manganese | 3 mg | 138% |
| Selenium | 25 μg | 46% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2,937 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 4,260 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 69 μg | — |
| Fructose | 8 g | — |
| Galactose | 0 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 1 g | — |
| Sucrose | 5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 699 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 133minWalking (3.5 mph)
- 84minCycling (moderate)
- 58minRunning (6 mph)
- 98minSwimming laps
Common questions
How many calories are in Pumpkin Pecan Oatmeal?
One serving of Pumpkin Pecan Oatmeal (1 serving) has 699 calories, which works out to 150 calories per 100 g. That is about 35% of a 2,000-calorie day.
Is Pumpkin Pecan Oatmeal high in protein?
It provides a solid 50 g of protein per serving (100% of the 50 g daily value), but protein supplies only 27% 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.
Is Pumpkin Pecan Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 68 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pumpkin Pecan Oatmeal?
99 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pumpkin Pecan Oatmeal?
24 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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