Oatmeal with fruit

Breakfast

Item Rating: 73/100

1 serving (250 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		141.5 mg	6%
Total Carbohydrates		25.5 g	9%
	Dietary Fiber	3.8 g	13%
	Sugars	9.4 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		18.9 mg	1%
Iron		1.4 mg	7%
Potassium		141.5 mg	3%

* 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 sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 25 cal (17.3%)

Protein: 18 cal (12.9%)

Carbs: 102 cal (69.9%)

About Oatmeal with fruit

Oatmeal with fruit is a wholesome breakfast dish that combines the benefits of whole grains with the natural sweetness and nutrients of fresh or dried fruits. Oatmeal is traditionally made from rolled, steel-cut, or instant oats, originating from ancient farming cultures like those of Scotland and England. It is rich in complex carbohydrates, dietary fiber, and plant-based protein, while fruits such as berries, bananas, or apples add vitamins, antioxidants, and a touch of natural sugar. A standard serving is typically low in fat and contains essential minerals like magnesium, iron, and zinc. This nutrient-dense combination is versatile and fits into many global cuisines focused on simple and natural foods, offering a slow-releasing energy source ideal for starting the day.

Health Benefits

• Oatmeal is high in soluble fiber (beta-glucan), which helps lower LDL cholesterol levels and supports heart health.
• Fruits like berries are rich in vitamin C and antioxidants, which enhance immune function and protect cells from damage.
• Oats provide a significant amount of magnesium, which supports muscle and nerve function as well as energy production.
• The combination of fiber from oats and fruits promotes digestive health and helps regulate blood sugar levels.
• Oatmeal is a plant-based protein source, making it suitable for maintaining muscle health in vegetarian and vegan diets.

Dietary Considerations

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

Suitable for: Vegetarian, vegan

Not suitable for: Gluten-free (unless oats are certified gluten-free)

Selection and Storage

Store oats in an airtight container in a cool, dry place to maintain freshness. Use fresh fruits promptly or refrigerate them to preserve their quality. Cooked oatmeal can be stored in the refrigerator for up to 3 days.

Common Questions About Oatmeal with fruit Nutrition

Is oatmeal with fruit rich in protein?

Oatmeal with fruit is not particularly high in protein compared to foods like eggs or Greek yogurt. A typical serving of oatmeal made with ½ cup dry oats provides about 5 grams of protein, while the added fruit contributes little to none. You can increase the protein content by adding toppings like nuts, seeds, or a dollop of nut butter.

Can I eat oatmeal with fruit on a keto diet?

Oatmeal with fruit is generally not suitable for a strict keto diet due to its high carbohydrate content. A ½ cup serving of dry oats has around 27 grams of carbs, and fruit like bananas or berries adds even more carbs. For keto-friendly options, consider alternatives like chia pudding or cauliflower 'oatmeal.'

What are the health benefits of eating oatmeal with fruit?

Oatmeal with fruit offers several health benefits, including being a great source of dietary fiber, which aids digestion and helps regulate blood sugar levels. The oats contain beta-glucan, a type of soluble fiber that can lower cholesterol, while the fruit provides essential vitamins, such as Vitamin C in berries or potassium in bananas, and antioxidants that can boost overall health.

How much oatmeal with fruit should I eat for a healthy portion size?

A healthy portion size for oatmeal with fruit typically includes ½ cup of dry oats (about 150-170 calories when cooked) combined with ½ to 1 cup of fresh fruit. This provides a balanced meal without excessive calories or carbohydrates. Adjust amounts based on your caloric and macronutrient needs.

Is oatmeal with fruit healthier than other breakfast options like cereal or toast?

Oatmeal with fruit is generally healthier than many store-bought cereals, which are often high in added sugar and low in fiber. It also tends to be more nutrient-dense than plain toast, as oatmeal provides whole grains, longer-lasting energy, and dietary fiber, while fruit adds vitamins and antioxidants. Opt for minimally processed oatmeal and fresh fruit for the most health benefits.

Data Sources & Scientific References