Maple and brown sugar oats

Breakfast

Item Rating: 58/100

1 serving (43 grams) contains 160 calories, 4.0 grams of protein, 2.0 grams of fat, and 33.0 grams of carbohydrates.

Nutrition Information

1 cup (238.9g)

Calories		888.9
% Daily Value*
Total Fat		11.1 g	14%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1444.4 mg	62%
Total Carbohydrates		183.3 g	66%
	Dietary Fiber	16.7 g	59%
	Sugars	66.7 g
protein		22.2 g	44%
Vitamin D		0 mcg	0%
Calcium		555.6 mg	42%
Iron		8.3 mg	46%
Potassium		611.1 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 99 cal (10.8%)

Protein: 88 cal (9.6%)

Carbs: 733 cal (79.5%)

About Maple and brown sugar oats

Maple and brown sugar oats are a popular breakfast dish blending rolled or instant oats with the natural sweetness of maple syrup and brown sugar. Originating from North America, this flavor combination complements the nutty and hearty nature of oats, which have been cultivated for centuries as a staple grain. Nutritionally, oats are rich in complex carbohydrates, beta-glucan (a soluble fiber), and small amounts of protein. When paired with the natural sugars from maple syrup and brown sugar, this dish becomes a comforting and energy-boosting start to the day. Typically, one serving of plain oats provides around 150 calories, 27 grams of carbohydrates, 4 grams of dietary fiber, 6 grams of protein, and minimal fat (1.5 grams). However, adding sweeteners increases the carbohydrate and sugar content, so portion control is key for balancing overall nutrient intake.

Health Benefits

• Supports heart health due to beta-glucan, a soluble fiber in oats that helps lower LDL cholesterol levels.
• Provides a steady energy release from the complex carbohydrates in oats, which prevents sudden blood sugar spikes.
• Rich in manganese, offering over 60% of the daily recommended intake per serving, which supports bone health and metabolism.
• Contains B vitamins such as thiamine, aiding in energy production and neurological function.
• Provides antioxidants like avenanthramides, unique to oats, which have anti-inflammatory properties.

Dietary Considerations

Allergens: Contains gluten (unless certified gluten-free oats), potential cross-contamination with nuts or soy (in commercial products)

Suitable for: Vegetarian, vegan (if no dairy or honey is added)

Not suitable for: Gluten-free diets (unless using certified gluten-free oats), low-carb diets due to natural carbohydrate content

Selection and Storage

Store oats in an airtight container in a cool, dry place to maintain freshness. Prepared oats with maple and brown sugar should be refrigerated and consumed within 3-4 days.

Common Questions About Maple and brown sugar oats Nutrition

How much protein and calories are in maple and brown sugar oats?

A typical serving of maple and brown sugar oats (1 packet or about 43 grams) contains approximately 140-160 calories and 3-4 grams of protein. It is also a good source of carbohydrates, providing around 28-30 grams, depending on the brand.

Can I eat maple and brown sugar oats on a keto diet?

Maple and brown sugar oats are not suitable for a keto diet due to their high carbohydrate content. A single serving typically contains 28-30 grams of carbs, which exceeds the daily carb allowance for most keto plans.

Are there health benefits to eating maple and brown sugar oats?

Maple and brown sugar oats can offer health benefits, as oats are high in fiber, which promotes digestive health and helps regulate blood sugar levels. However, these flavored oats may contain added sugars, which could be a concern for those monitoring sugar intake. Opt for a lower-sugar version if available.

What is the recommended serving size for maple and brown sugar oats?

The recommended serving size for maple and brown sugar oats is typically one packet (around 43 grams) or 1/3 cup of dry oats if using loose oats. Pair it with toppings like fruit or nuts to increase satiety and nutritional value.

How do maple and brown sugar oats compare to plain oats in terms of nutrition?

Compared to plain oats, maple and brown sugar oats often contain added sugars and flavorings. While plain oats generally have more fiber and fewer calories, flavored oats are more convenient but may not be as nutrient-dense. You can make a healthier alternative by adding natural maple syrup and brown sugar to plain oats.

Data Sources & Scientific References