Oatmeal with dried fruits

Breakfast

Item Rating: 78/100

1 serving (100 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		7.1 g	9%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.8 mg	0%
Total Carbohydrates		64.3 g	23%
	Dietary Fiber	9.5 g	33%
	Sugars	23.8 g
protein		11.9 g	23%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.6 mg	20%
Potassium		357.1 mg	7%

* 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: 63 cal (17.3%)

Protein: 47 cal (12.9%)

Carbs: 257 cal (69.8%)

About Oatmeal with dried fruits

Oatmeal with dried fruits is a classic breakfast dish, originating primarily from European and North American cuisines, cherished for its versatility and health benefits. Made with rolled or steel-cut oats cooked in water or milk and topped with dried fruits such as raisins, cranberries, or apricots, this dish is a nutrient-dense option. Oats are an excellent source of soluble fiber, particularly beta-glucan, which supports heart health, while dried fruits add natural sweetness along with vitamins, minerals, and antioxidants. Oatmeal is low in fat, contains slow-digesting carbohydrates, and supplies essential nutrients such as magnesium, iron, and B vitamins, making it an ideal choice for sustained energy throughout the day.

Health Benefits

• Heart health: Oats provide beta-glucan, a soluble fiber that has been shown to lower LDL cholesterol levels.
• Digestive health: Fiber from oats and dried fruits improves gut motility and supports a healthy microbiome.
• Energy production: Oats are rich in B-vitamins like B1 (thiamine), which plays a crucial role in converting food into energy.
• Antioxidant protection: Dried fruits contain polyphenols and vitamin C, reducing oxidative stress in the body.
• Bone health: Dried fruits like apricots provide potassium and magnesium, key minerals for maintaining bone density.

Dietary Considerations

Allergens: Contains gluten (if oats are not certified gluten-free)

Suitable for: Vegetarian, vegan (if non-dairy milk is used), low-fat diets

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

Selection and Storage

Store uncooked oats in a cool, dry place, and keep dried fruits in airtight containers to prevent moisture and preserve freshness. Once prepared, oatmeal can be refrigerated for up to 3 days in a sealed container.

Common Questions About Oatmeal with dried fruits Nutrition

Is oatmeal with dried fruits high in protein?

Oatmeal with dried fruits is not considered high in protein as a typical serving provides around 5-6 grams of protein, depending on the brand and preparation. Adding ingredients like nuts or seeds can boost the protein content significantly.

Can I eat oatmeal with dried fruits on a keto diet?

Oatmeal with dried fruits is not suitable for a keto diet because it is high in carbohydrates. A 1-cup serving of oatmeal has approximately 27 grams of carbs, and dried fruits like raisins or cranberries can add an additional 15-20 grams of sugar.

What are the health benefits of oatmeal with dried fruits?

Oatmeal with dried fruits is rich in dietary fiber, which supports digestion and heart health. It also contains essential vitamins like iron, magnesium, and B-vitamins from oats and antioxidants from dried fruits. However, watch out for added sugars in dried fruits which can reduce its overall health benefits.

How much oatmeal with dried fruits should I eat per serving?

A standard serving size of oatmeal is about 1/2 cup of uncooked oats, which equals 1 cup cooked. Adding 2-3 tablespoons of dried fruits keeps the sugar and calorie content moderate, resulting in a meal that provides approximately 200-300 calories depending on additional toppings.

How does oatmeal with dried fruits compare to oatmeal with fresh fruits?

Oatmeal with fresh fruits is typically lower in sugar and calories compared to dried fruits, as fresh fruits have a higher water content. However, dried fruits provide concentrated flavors and a longer shelf life, making them a convenient option for busy mornings.

Data Sources & Scientific References