⏱ 20 min totalSpinach and Kale Savory Oatmeal
Per 1 serving · 299 g · 11 ingredients
of a 2,000 cal day
- Protein22g20% of calories
- Carbs55g49% of calories
- Fat15g31% of calories
At a glance
One serving of Spinach and Kale Savory Oatmeal (299 g) has 415 calories, with 22 g of protein, 55 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (44% DV), dietary fiber (40% DV) and Vitamin A (70% DV). Keep an eye on saturated fat and cholesterol, which provide 41% and 72% of the daily value.
High in
20%+ of the daily value
- Protein44%
- Dietary fiber40%
- Vitamin A70%
- Vitamin C110%
- Vitamin E20%
- Vitamin K521%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
- Saturated fat41%
- Cholesterol72%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup Rolled oats
⅓ tbsp Coconut oil
½ tbsp Garlic
1 cup, chopped Kale
1 cup Spinach
½ medium whole Tomatoes
1 extra large Egg- 🥄1 dash Salt
1 dash Black pepper
½ oz Goat cheese
1 tsp Rosemary
Directions
- 1
Cook rolled oats as per package directions. Set aside.
- 2
Set a nonstick skillet on medium-high heat, and spray with (or melt) coconut oil. Toss in the garlic and allow it to sear.
- 3
Add in chopped kale and cook for a few minutes, until the kale begins to wilt. Add spinach and chopped tomato to the skillet and stir. Allow the tomato to sear. The spinach will begin to wilt in about a minute.
- 4
Add the braised kale, wilted spinach, and seared tomato to the bowl with the oatmeal.
- 5
In the same skillet, fry an egg sunny-side up. Place it on top of the oatmeal, and season with sea salt and pepper. Add goat cheese.
- 6
Garnish with chopped rosemary, and enjoy.
Vitamins & minerals
Amounts for 1 serving (299 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 633 μg | 70% |
| Vitamin C | 99 mg | 110% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 625 μg | 521% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 1 mg | 46% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 51% |
| Folate (B9) | 208 μg | 52% |
| Vitamin B12 | 1 μg | 22% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 196 mg | 36% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 220 mg | 22% |
| Iron | 5 mg | 63% |
| Potassium | 939 mg | 20% |
| Magnesium | 142 mg | 34% |
| Phosphorus | 453 mg | 65% |
| Zinc | 3 mg | 31% |
| Copper | 1 mg | 156% |
| Manganese | 2 mg | 106% |
| Selenium | 38 μg | 69% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 98 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 5,946 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 130 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 415 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Spinach and Kale Savory Oatmeal?
One serving of Spinach and Kale Savory Oatmeal (1 serving) has 415 calories, which works out to 139 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Spinach and Kale Savory Oatmeal high in protein?
It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 20% 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 Spinach and Kale Savory Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spinach and Kale Savory Oatmeal?
357 mg per serving.
How much sugar is in Spinach and Kale Savory Oatmeal?
5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
612 calMiso Ginger Tofu Bowl1 serving
467 calFettuccine with Spinach Ricotta Sauce1 serving
325 calSpinach, Black Bean, and Banana Smoothie1 serving
587 calSuper Green Smoothie1 serving
531 calSmoked Salmon and Egg Tortilla1 serving
219 calNapa Cabbage, Tomato, and Avocado Salad1 serving
185 calCinnamon Blueberry Yogurt Smoothie1 serving
259 calClassic Scones with Jam1 serving