Oatmeal with raisins

Breakfast

Item Rating: 74/100

1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 3.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		16.0 mg	0%
Total Carbohydrates		64.0 g	23%
	Dietary Fiber	6.4 g	22%
	Sugars	24 g
protein		8.0 g	16%
Vitamin D		0 mcg	0%
Calcium		32.0 mg	2%
Iron		2.4 mg	13%
Potassium		240 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 sodium

🧂 Low salt

Source of Calories

Fat: 43 cal (13.0%)

Protein: 32 cal (9.7%)

Carbs: 256 cal (77.3%)

About Oatmeal with raisins

Oatmeal with raisins is a classic breakfast dish combining rolled or steel-cut oats with dried raisins, often cooked with water or milk. Oats, originating from ancient Rome and traced back to Europe and Asia, are staple grains known for their versatile use in cuisine. The addition of raisins, which are sun-dried grapes, enhances the dish's flavor and nutritional profile. Oatmeal is rich in complex carbohydrates, fiber, and key minerals, such as manganese, phosphorus, and magnesium. Raisins contribute natural sweetness along with concentrated sugars, potassium, and small amounts of iron. Together, oatmeal with raisins provides sustained energy, a high fiber content, and a heart-healthy combination of nutrients. This dish is widely embraced globally due to its simplicity, nutritional value, and adaptability to various dietary preferences and requirements.

Health Benefits

• Supports heart health with oats' beta-glucan fiber, which helps lower LDL cholesterol.
• Promotes digestive health as oatmeal and raisins are excellent sources of dietary fiber, aiding regular bowel movements.
• Provides energy and potassium via raisins, which are rich in natural sugars and electrolytes.
• Aids in maintaining bone health with oatmeal's phosphorus and magnesium content.
• Boosts iron intake, especially important for individuals prone to deficiencies, through raisins' modest iron content.

Dietary Considerations

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

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

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

Selection and Storage

Store dry oats and raisins in airtight containers in a cool, dry place. Cooked oatmeal with raisins should be refrigerated in an airtight container and consumed within 3-5 days.

Common Questions About Oatmeal with raisins Nutrition

Is oatmeal with raisins high in protein?

Oatmeal with raisins is not particularly high in protein compared to other foods. One cup of cooked oatmeal made with water contains about 5-6 grams of protein, and raisins contribute only trace amounts. While not a primary protein source, it can be complemented with options like nuts or seeds for added protein.

Can I eat oatmeal with raisins on a keto diet?

Oatmeal with raisins is not suitable for a keto diet due to its high carbohydrate content. One cup of cooked oatmeal contains around 27 grams of carbs, and a 1-ounce serving of raisins adds another 22 grams. These numbers far exceed the typically low carbohydrate threshold for keto diets.

What are the health benefits and concerns of eating oatmeal with raisins?

Oatmeal with raisins offers several health benefits, including being rich in dietary fiber (approximately 4 grams per serving) and providing essential minerals like iron, magnesium, and potassium. However, raisins are high in natural sugars, with around 18 grams of sugar per ounce. Moderation is key, especially for those monitoring blood sugar levels.

What is a recommended serving size for oatmeal with raisins?

A typical serving size is one cup of cooked oatmeal topped with one tablespoon of raisins. This portion contains approximately 150 calories for the oatmeal and 30 calories for the raisins. Adjust the serving size based on your caloric and nutritional needs if adding extra ingredients like nuts or milk.

How does oatmeal with raisins compare to oatmeal with fresh fruit?

Oatmeal with raisins tends to have a higher sugar content compared to oatmeal with fresh fruit, as raisins are a concentrated source of natural sugars. For example, 1 ounce of raisins has 18 grams of sugar, while half a cup of fresh blueberries contains about 7 grams. Fresh fruit also adds hydration and may offer better micronutrient profiles, depending on the type.

Data Sources & Scientific References

1. Dietary Guidelines for Americans 2020-2025: Grains and Fruits

   U.S. Department of Health and Human Services

   Recommends consumption of whole grains like oatmeal and fruits like raisins for balanced nutrition.

   View source →