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Savory Oatmeal⏱ 8 min total
Recipes

Savory Oatmeal

Per 1 serving · 54 g · 3 ingredients

Calories
161
8%
of a 2,000 cal day
  • Protein
    6.3g
    14% of calories
  • Carbs
    30g
    68% of calories
  • Fat
    3.4g
    18% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Savory Oatmeal (54 g) has 161 calories, with 6.3 g of protein, 30 g of carbohydrates and 3.4 g of fat. Most of its energy comes from carbs (68% of calories). It is high in phosphorus (22% DV), manganese (48% DV) and selenium (23% DV). Keep an eye on sodium, which provides 29% of the daily value.

Per 100 g
296cal
medium energy density
Protein per 100 cal
3.9g
Net carbs
25g
carbs minus fiber
Fiber
4.9g
1.2 g sugar

High in

20%+ of the daily value

  • Phosphorus22%
  • Manganese48%
  • Selenium23%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Thiamine12%
  • Niacin13%
  • Vitamin B610%
  • Iron18%
  • Magnesium12%

Watch

20%+ of the daily value

  • Sodium29%

Ingredients

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

Directions

Prep 5 minCook 3 min
  1. 1

    Cook the oatmeal according to package instructions.

  2. 2

    Stir in the soy sauce and sesame oil.

  3. 3

    Serve immediately.

Vitamins & minerals

Amounts for 1 serving (54 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E0.3 mg
2%
Vitamin K2 μg
1%
Thiamine0.1 mg
12%
Riboflavin (B2)0.1 mg
7%
Niacin2 mg
13%
Vitamin B60.1 mg
10%
Folate (B9)14 μg
3%
Vitamin B120 μg
0%
Pantothenic acid0 mg
1%
Choline16 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium17 mg
2%
Iron1 mg
18%
Potassium154 mg
3%
Magnesium51 mg
12%
Phosphorus154 mg
22%
Zinc1 mg
12%
Copper0.2 mg
18%
Manganese1 mg
48%
Selenium13 μg
23%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0 g—
Aspartic acid0.1 g—
Beta carotene2 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid0.3 g—
Glycine0.1 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats1 g—
Phenylalanine0.1 g—
Polyunsaturated fats1 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 161 calories

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

  • 31min
    Walking (3.5 mph)
  • 19min
    Cycling (moderate)
  • 13min
    Running (6 mph)
  • 23min
    Swimming laps

Common questions

How many calories are in Savory Oatmeal?

One serving of Savory Oatmeal (1 serving) has 161 calories, which works out to 296 calories per 100 g. That is about 8% of a 2,000-calorie day.

Is Savory Oatmeal high in protein?

Not especially. It has 6.3 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Savory Oatmeal keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 68% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Savory Oatmeal?

673 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Savory Oatmeal?

1.2 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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