Maple oatmeal

Breakfast

Item Rating: 73/100

1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 3.0 grams of fat, and 38.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		236.6 mg	10%
Total Carbohydrates		59.9 g	21%
	Dietary Fiber	6.3 g	22%
	Sugars	18.9 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		31.5 mg	2%
Iron		2.4 mg	13%
Potassium		236.6 mg	5%

* 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

Source of Calories

Fat: 42 cal (13.5%)

Protein: 31 cal (10.1%)

Carbs: 239 cal (76.4%)

About Maple oatmeal

Maple oatmeal is a comforting dish often associated with North American and European cuisines, particularly famous for its combination of hearty oats with natural maple syrup sweetness. Traditionally made with rolled or steel-cut oats, milk (or non-dairy alternatives), and maple syrup, it offers a nutrient-rich breakfast option. Oats provide a good source of complex carbohydrates and dietary fiber, specifically beta-glucan, which supports heart health. Maple syrup, in moderation, contains trace amounts of manganese and zinc, adding a natural sweetness without heavily processed sugars. A single serving (around 40g dry oats) typically provides 150 calories, 5g of protein, 4g of dietary fiber, and essential micronutrients like magnesium, iron, and B vitamins (excluding maple syrup toppings). This combination balances energy release and nutrient density, making it an excellent way to start the day.

Health Benefits

• Improves heart health due to beta-glucan, a soluble fiber in oats that can lower LDL cholesterol levels.
• Supports gut health and digestion thanks to dietary fiber, which promotes regular bowel movements.
• Provides sustained energy from complex carbohydrates, preventing blood sugar spikes and crashes.
• Boosts bone health with steel-cut oats offering magnesium and phosphorus and maple syrup containing trace amounts of manganese.
• Supports immune function with zinc found in pure maple syrup.

Dietary Considerations

Allergens: Contains gluten (if oats are cross-contaminated), milk (if prepared with dairy)

Suitable for: Vegetarian, dairy-free (if made with plant-based milk), vegan (if using plant-based ingredients and pure maple syrup)

Not suitable for: Gluten-free (unless certified gluten-free oats are used), low-carb or keto diets

Selection and Storage

Store oats in an airtight container in a cool, dry place to maintain freshness. Cooked oatmeal can be refrigerated in a sealed container for up to 3-5 days.

Common Questions About Maple oatmeal Nutrition

Is maple oatmeal high in protein?

Maple oatmeal is moderate in protein, with approximately 5-6 grams per serving (typically 1 cup cooked). If you are looking to increase the protein content, consider adding nuts, seeds, or a scoop of protein powder to your meal.

Can I eat maple oatmeal on a keto diet?

Maple oatmeal is not suitable for a keto diet due to its high carbohydrate content, which is usually around 27-30 grams of carbs per 1 cup serving. Keto diets typically require strict carb limits of about 20-50 grams per day, so oatmeal would exceed the allowance.

What are the health benefits or concerns of eating maple oatmeal?

Maple oatmeal offers health benefits like being a good source of soluble fiber, which supports heart health and digestion. It also provides complex carbs for sustained energy. However, some pre-packaged maple oatmeal varieties may contain added sugars, so it's important to check labels or make it at home using pure maple syrup for better control over sugar content.

What is the recommended portion size for maple oatmeal?

A standard portion size of maple oatmeal is 1 cup of cooked oatmeal, which typically contains about 150-200 calories depending on added ingredients like milk or sweeteners. Adjust portion size and toppings based on your dietary needs and activity levels.

How does maple oatmeal compare to plain oatmeal for nutrition?

Maple oatmeal often contains added sugars, especially in pre-flavored packets, which can increase calorie content compared to plain oatmeal. Plain oatmeal is naturally low in sugar, so adding a small amount of pure maple syrup to control sweetness is a healthier option than pre-made versions.

Data Sources & Scientific References