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Oatmeal with Nuts or Seeds

Oatmeal with Nuts or Seeds

EverydayDry

Oatmeal with Nuts or Seeds (dry) is a nutrient-dense whole grain blend combining rolled or steel-cut oats with various nuts or seeds. This versatile breakfast base provides complex carbohydrates and soluble fiber from oats, complemented by plant-based fats, protein, and micronutrients from additions like almonds, chia seeds, or walnuts. The mixture requires cooking with liquid to soften the oats while maintaining the crunchy texture of the nuts or seeds, offering customizable nutrition through different ingredient combinations.

Macro Impact

A 2.3 oz serving contains 280 calories, 8g protein, 47g carbs, and 7g fat.

Calorie Burn

How long would it take to burn off 280 calories?
Walking3.5 mph, moderate pace
1 hour 5 min
YogaModerate effort, gentle pace
47 min
SwimmingModerate effort, freestyle
36 min
Biking12-14 mph, moderate effort
29 min
StairsStair climbing, moderate pace
33 min
Running5 mph (12 min/mile)
24 min

Nutrition Facts

Serving size2.3 oz (65 g)
Amount per serving
Calories280
% Daily Value*
Total Fat7g
9%
Saturated Fat1g
7%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium1mg
0%
Total Carbohydrate47g
17%
Dietary Fiber6g
21%
Total Sugars0.7g
Includes Added Sugars0g
0%
Protein8g
Vitamin D0mcg
0%
Calcium78mg
6%
Iron3mg
15%
Potassium299mg
6%

* 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
47 / 275 g
17%
Fiber
6 / 28 g
21%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
7 / 78 g
9%
Monounsaturated
3 / 31 g
8%
Polyunsaturated
2 / 23 g
8%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
3%
Omega 6
1 / 19 g
7%
Omega 9
3 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
23%
Leucine
1 / 3 g
20%
Lysine
0 / 2 g
18%
Methionine
0 / 1 g
14%
Phenylalanine
0 / 2 g
21%
Threonine
0 / 1 g
25%
Tryptophan
0 / 0 g
51%
Valine
0 / 2 g
20%
Arginine
1 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
28%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
0 / 2 mcg
0%
Folate
26 / 400 mcg
7%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
78 / 1k mg
8%
Copper
0 / 1 mg
36%
Iron
3 / 13 mg
21%
Magnesium
124 / 370 mg
33%
Manganese
3 / 2 mg
127%
Phosphorous
325 / 700 mg
46%
Potassium
299 / 3k mg
10%
Selenium
22 / 55 mcg
40%
Sodium
1 / 2.3k mg
0%
Zinc
2 / 10 mg
22%
Chromium
1 / 30 mcg
2%
Molybdenum
3 / 45 mcg
7%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
7 g
Caffeine
0 mg
Choline
10 mg
Taurine
0 mg

References

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

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    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.

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