⏱ 10 min totalVegan Savory Oatmeal
Per 1 serving · 377 g · 11 ingredients
of a 2,000 cal day
- Protein13g15% of calories
- Carbs46g52% of calories
- Fat13g33% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Savory Oatmeal (377 g) has 323 calories, with 13 g of protein, 46 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (27% DV), dietary fiber (45% DV) and Vitamin A (45% DV).
High in
20%+ of the daily value
- Protein27%
- Dietary fiber45%
- Vitamin A45%
- Vitamin C53%
- Vitamin K211%
- Thiamine22%
Good source of
10–19% of the daily value
- Vitamin E18%
- Calcium10%
- Potassium17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Rolled oats
¼ cup grated Carrots- 🥄¾ cup Water
½ cup, chopped Kale
2 tbsp Salsa- 🥄1 tbsp Nutritional yeast
¼ fruit Avocado
1 tbsp Pepitas- 🥄½ tsp Crushed red pepper flakes
- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Combine the oats, grated carrots, and water in a small saucepan over medium heat. Heat until simmering, then cook for about 5 minutes, stirring often.
- 2
Stir in the kale, salsa, and nutritional yeast.
- 3
Transfer to individual serving bowls and top each with avocado and pepitas. Sprinkle with red pepper flakes, salt, and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (377 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 409 μg | 45% |
| Vitamin C | 48 mg | 53% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 254 μg | 211% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 3 mg | 243% |
| Niacin | 6 mg | 39% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 205 μg | 51% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 30 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 98 mg | 10% |
| Iron | 3 mg | 39% |
| Potassium | 818 mg | 17% |
| Magnesium | 132 mg | 31% |
| Phosphorus | 315 mg | 45% |
| Zinc | 3 mg | 24% |
| Copper | 1 mg | 105% |
| Manganese | 2 mg | 79% |
| Selenium | 19 μg | 35% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 986 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 4,388 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 2,020 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 323 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Vegan Savory Oatmeal?
One serving of Vegan Savory Oatmeal (1 serving) has 323 calories, which works out to 86 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Vegan Savory Oatmeal high in protein?
It provides a solid 13 g of protein per serving (27% of the 50 g daily value), but protein supplies only 15% 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 Vegan Savory Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Savory Oatmeal?
350 mg per serving.
How much sugar is in Vegan Savory Oatmeal?
4.8 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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