OpenNutrition

AboutDownload
Oatmeal, Savory

Oatmeal, Savory

EverydayCooked

Savory oatmeal is a preparation of cooked oats seasoned with herbs, vegetables, and umami-rich ingredients instead of traditional sweet toppings. This versatile dish retains the high soluble fiber content of oats, including heart-healthy beta-glucan, while offering a lower-sugar alternative to breakfast cereals. Often enhanced with additions like poached eggs, avocado, or roasted vegetables, savory oatmeal serves as a nutrient-dense base for balanced meals throughout the day. Certified gluten-free oats make this adaptable to various dietary needs.

Macro Impact

A 1 bowl serving contains 159 calories, 6g protein, 30g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 159 calories?
Walking3.5 mph, moderate pace
37 min
YogaModerate effort, gentle pace
27 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1 bowl (53 g)
Amount per serving
Calories159
% Daily Value*
Total Fat3g
4%
Saturated Fat0.8g
4%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat1g
Cholesterol0mg
0%
Sodium583mg
25%
Total Carbohydrate30g
11%
Dietary Fiber5g
17%
Total Sugars0.5g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium11mg
1%
Iron1mg
6%
Potassium106mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
30 / 275 g
11%
Fiber
5 / 28 g
17%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
6%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
1 / 19 g
7%
Omega 9
1 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
19%
Leucine
1 / 3 g
16%
Lysine
0 / 2 g
11%
Methionine
0 / 1 g
10%
Phenylalanine
0 / 2 g
17%
Threonine
0 / 1 g
20%
Tryptophan
0 / 0 g
25%
Valine
0 / 2 g
19%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
1 / 30 mcg
4%
Cobalamin, B12
0 / 2 mcg
0%
Folate
11 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
12%
Iron
1 / 13 mg
8%
Magnesium
21 / 370 mg
6%
Manganese
1 / 2 mg
49%
Phosphorous
156 / 700 mg
22%
Potassium
106 / 3k mg
4%
Selenium
8 / 55 mcg
14%
Sodium
583 / 2.3k mg
25%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
5 / 45 mcg
12%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
27 g
Caffeine
0 mg
Choline
8 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Porridge, rolled oats, prepared with water. Australian Nutrient Database. Public Food Key F007164.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC