⏱ 15 min totalTropical Coconut Oatmeal
Per 1 serving · 396 g · 9 ingredients
of a 2,000 cal day
- Protein10g6% of calories
- Carbs70g44% of calories
- Fat34g49% of calories
- ✓ Cholesterol free
At a glance
One serving of Tropical Coconut Oatmeal (396 g) has 592 calories, with 10 g of protein, 70 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (20% DV), dietary fiber (38% DV) and Vitamin C (45% DV). Keep an eye on saturated fat, which provides 137% of the daily value.
High in
20%+ of the daily value
- Protein20%
- Dietary fiber38%
- Vitamin C45%
- Thiamine23%
- Niacin21%
- Iron74%
Good source of
10–19% of the daily value
- Vitamin B618%
- Folate (B9)12%
- Calcium19%
- Potassium14%
Watch
20%+ of the daily value
- Saturated fat137%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Rolled oats
½ cup Almond milk
½ cup Coconut milk
½ tbsp Honey
½ tbsp Chia seeds
½ tsp Vanilla extract- 🥄½ dash Salt
½ cup, chunks Pineapple
¼ cup Coconut meat
Directions
- 1
Add the oats and both milks to a medium saucepan. Bring just to a boil over medium-high heat, then reduce to a gentle simmer, stirring occasionally, until slightly thickened, 5–7 minutes.
- 2
Stir in the honey, chia seeds, vanilla, and a pinch of salt. Continue simmering, stirring frequently, until creamy and the chia begins to thicken the oats, 2–3 minutes.
- 3
Optionally, toast the coconut flakes in a dry skillet over medium heat until lightly golden for extra flavor.
- 4
Spoon into bowls and top with pineapple and coconut flakes.
Vitamins & minerals
Amounts for 1 serving (396 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 41 mg | 45% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 46 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 30 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 186 mg | 19% |
| Iron | 6 mg | 74% |
| Potassium | 667 mg | 14% |
| Magnesium | 139 mg | 33% |
| Phosphorus | 327 mg | 47% |
| Zinc | 2 mg | 23% |
| Copper | 1 mg | 66% |
| Manganese | 3 mg | 131% |
| Selenium | 19 μg | 35% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 31 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 6 g | — |
| Galactose | 0.3 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 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 | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 13 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 592 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 112minWalking (3.5 mph)
- 71minCycling (moderate)
- 49minRunning (6 mph)
- 83minSwimming laps
Common questions
How many calories are in Tropical Coconut Oatmeal?
One serving of Tropical Coconut Oatmeal (1 serving) has 592 calories, which works out to 150 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Tropical Coconut Oatmeal high in protein?
It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 6% 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 Tropical Coconut Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 59 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 Tropical Coconut Oatmeal?
234 mg per serving.
How much sugar is in Tropical Coconut Oatmeal?
26 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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