Oatmeal with nuts

Breakfast

Item Rating: 79/100

1 serving (150 grams) contains 300 calories, 8.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		473.2
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		7.9 mg	0%
Total Carbohydrates		71.0 g	25%
	Dietary Fiber	7.9 g	28%
	Sugars	1.6 g
protein		12.6 g	25%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		3.2 mg	17%
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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 142 cal (29.8%)

Protein: 50 cal (10.6%)

Carbs: 284 cal (59.6%)

About Oatmeal with nuts

Oatmeal with nuts is a wholesome dish combining oats, a whole grain originating from ancient Asia and Europe, with a variety of nuts like almonds, walnuts, or pecans. Found in many cuisines, oatmeal is a staple in Western breakfasts but is also enjoyed globally in different forms. Nutritionally, it is rich in complex carbohydrates, fiber, and essential vitamins like B vitamins. When combined with nuts, it becomes a nutritional powerhouse, adding healthy fats, protein, magnesium, and vitamin E. A standard serving provides a balanced source of energy, promoting satiety and sustained metabolism throughout the day.

Health Benefits

• Oats are high in soluble fiber (beta-glucan), which helps reduce LDL cholesterol levels, supporting heart health.
• Nuts contribute healthy monounsaturated fats and omega-3 fatty acids, promoting brain and heart health.
• Oats are a complex carbohydrate source, providing sustained energy and helping regulate blood sugar levels.
• Nuts supply magnesium and vitamin E, aiding in muscle function and acting as an antioxidant.
• Oatmeal combined with nuts provides a significant protein boost, supporting muscle repair and growth.

Dietary Considerations

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

Suitable for: Vegetarian, pescatarian

Not suitable for: Nut allergy, strict gluten-free (unless certified oats are used)

Selection and Storage

Store oats in a cool, dry place in an airtight container to maintain freshness, and keep nuts in the refrigerator or freezer to prevent rancidity. Prepare oatmeal fresh to enjoy optimal texture and flavor.

Common Questions About Oatmeal with nuts Nutrition

Is oatmeal with nuts high in protein?

Oatmeal with nuts provides a moderate amount of protein. For example, a 1-cup serving of cooked oatmeal with 2 tablespoons of mixed nuts contains approximately 8-10 grams of protein. While oatmeal itself is not very high in protein, adding nuts significantly boosts its protein content, making it a more balanced meal.

Can I eat oatmeal with nuts on a keto diet?

Oatmeal with nuts is generally not suitable for a keto diet due to its relatively high carbohydrate content. One cup of cooked oatmeal contains around 27 grams of carbs, even before adding nuts. Although nuts are keto-friendly, the carb count in oatmeal typically exceeds the daily limit for most keto diets.

What are the health benefits of oatmeal with nuts?

Oatmeal with nuts offers several health benefits. Oats are high in soluble fiber, particularly beta-glucan, which can help lower cholesterol and improve heart health. Nuts add healthy fats, protein, and essential nutrients like magnesium and vitamin E, making this combination excellent for gut health, heart health, and sustained energy.

What is the recommended serving size for oatmeal with nuts?

A typical serving size is 1 cup of cooked oatmeal paired with 1-2 tablespoons of nuts. This portion provides a balanced meal with around 250-300 calories, depending on the type of nuts. Adjust portion sizes based on your calorie or dietary needs, but be mindful of the calorie density of nuts.

How does oatmeal with nuts compare to granola in terms of nutrition?

Oatmeal with nuts is generally lower in calories and sugar compared to granola, which often contains added sweeteners and oils. While plain oatmeal with nuts mainly provides complex carbs, healthy fats, and protein, granola can have double the calories and more than 10 grams of sugar per serving. Oatmeal is the better option for a cleaner, less processed meal.

Data Sources & Scientific References