Cooked Oatmeal
Good nutritional profile
Rolled or quick oats cooked in water without salt, values for the porridge.
Oatmeal porridge is rolled or quick oats simmered in water, eaten for breakfast with fruit, milk, nuts or seeds. A 200 g bowl gives about 140 kcal, 5 g of protein and 3.4 g of fiber, including soluble beta-glucan, and is high in manganese, with useful selenium, zinc and phosphorus. Oats swell to about five times their weight in water, so a 200 g bowl holds about 37 g of dry oats; log milk, sugar and toppings separately.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.5g | 4.5% |
| Fat | 1.5g | 2.1% |
| Carbs | 12g | 4.0% |
| Simple Sugars | 4.2g | Estimate |
| Complex Carbs | 6.1g | Estimate |
| Fiber | 1.7g | 6.8% |
| Water | 84g | 3.3% |
| Calories | 71 | 3.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.31 | g | 1.6% |
| Monounsaturated | 0.44 | g | 1.8% |
| Polyunsaturated | 0.56 | g | 4.3% |
| Omega-3 | 0.168 | g | Estimate |
| Omega-6 | 0.392 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.08 | mg |
| Selenium | 5.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.076 | mg | 6.3% |
| vitamin B2 | 0.016 | mg | 1.2% |
| vitamin B3 | 0.23 | mg | 1.4% |
| vitamin B6 | 0.005 | mg | 0.3% |
| vitamin B9 | 6 | mcg | 1.5% |
| vitamin E | 0.08 | mg | 0.5% |
| vitamin K | 0.3 | mcg | 0.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 9 | mg | 0.9% |
| iron | 0.9 | mg | 5.0% |
| magnesium | 27 | mg | 6.8% |
| phosphorus | 77 | mg | 11.0% |
| potassium | 70 | mg | 2.7% |
| sodium | 4 | mg | 0.2% |
| zinc | 1 | mg | 9.1% |
| copper | 0.074 | mg | 8.2% |
| manganese | 0.58 | mg | 25.2% |
| selenium | 5.4 | mcg | 9.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 54 | mg | 7.7% | 88% |
| Isoleucine | 116 | mg | 8.3% | 101% |
| Leucine | 216 | mg | 7.9% | 92% |
| Lysine limiting | 135 | mg | 6.4% | 73% |
| Methionine | 143 | mg | 13.6% | 162% |
| Phenylalanine | 243 | mg | 13.9% | 154% |
| Threonine | 96 | mg | 9.1% | 100% |
| Tryptophan | 40 | mg | 14.3% | 158% |
| Valine | 160 | mg | 8.8% | 104% |
Compare with other products
Values per 100 g
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