Oatmeal With Nuts Or Seeds
Oatmeal with nuts or seeds is rich in dietary fiber, supporting healthy digestion. It provides a good amount of protein and carbohydrates, offering sustained energy throughout the day. Essential minerals such as magnesium, iron, and calcium are also present, contributing to overall wellness. With low saturated fat and sugars, it fits well into a balanced and nourishing diet.
Macronutrient distribution
A Serving (65 g) of Oatmeal With Nuts Or Seeds contains 280 calories, 7.8 g of protein, 46.8 g of carbohydrates, and 7.2 g of fat.
- Protein
- 7.8 g11%
- Carbs
- 46.8 g66%
- Fat
- 7.2 g23%
of calories
Calorie Burn
How long would it take to burn off 280 calories?
- Walking3.5 mph, moderate pace50 min
- YogaModerate effort, gentle pace71 min
- SwimmingFreestyle, moderate effort37 min
- Biking12–14 mph, moderate effort27 min
- StairsStair climbing, moderate pace36 min
- Running5 mph (12 min/mile)26 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (65 g)
Carbohydrates
- Carbohydrates46.8 / 313 g(15%)
- Dietary Fiber5.9 / 38 g(15%)
- Soluble Fiber2.3 g
- Insoluble Fiber3.6 g
- Total Sugars0.65 g
Fats
- Total Fat7.2 / 83 g(9%)
- Saturated Fat1.3 / 25 g(5%)
- Monounsaturated Fat2.6 g
- Polyunsaturated Fat2 g
- Omega-30.13 g
- Omega-61.3 g
- Omega-92.6 g
- Oleic Acid2.6 g
- Stearic Acid0.52 g
- Linoleic Acid1.3 g
- Myristic Acid0.13 g
- Palmitic Acid0.65 g
- Eicosenoic Acid0.07 g
- Alpha-Linolenic Acid (ALA)0.2 g
- Gamma-Linolenic Acid (GLA)0.07 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.07 g
Protein
- Protein7.8 / 56 g(14%)
Amino Acids
- Lysine0.42 g
- Serine0.36 g
- Valine0.42 g
- Alanine0.36 g
- Cystine0.1 g
- Cysteine0.16 g
- Proline0.36 g
- Arginine0.68 g
- Histidine0.23 g
- Threonine0.29 g
- Isoleucine0.36 g
- Methionine0.16 g
- Tryptophan0.16 g
- Glutamic Acid1.4 g
- Aspartic Acid0.68 g
- Phenylalanine0.42 g
- Glycine0.36 g
- Leucine0.62 g
- Tyrosine0.29 g
Vitamins
- Vitamin E0.33 / 15 mg(2%)
- Vitamin K1.3 / 120 ug(1%)
- Vitamin B60.07 / 1.3 mg(5%)
- Thiamin (B1)0.33 / 1.2 mg(27%)
- Riboflavin (B2)0.13 / 1.3 mg(10%)
- Niacin (B3)0.65 / 16 mg(4%)
- Folate26 / 400 ug(7%)
- Pantothenic Acid (B5)0.45 / 5 mg(9%)
- Biotin3.3 / 30 ug(11%)
- Choline9.8 / 550 mg(2%)
Minerals
- Calcium78 / 1,000 mg(8%)
- Iron2.7 / 8 mg(34%)
- Magnesium123.5 / 420 mg(29%)
- Phosphorus325 / 700 mg(46%)
- Potassium299 / 3,400 mg(9%)
- Sodium1.3 / 2,300 mg(0%)
- Zinc2.1 / 11 mg(19%)
- Copper0.33 / 0.9 mg(36%)
- Manganese2.6 / 2.3 mg(113%)
- Selenium22.1 / 55 ug(40%)
- Chromium0.65 / 35 ug(2%)
- Molybdenum3.3 / 45 ug(7%)
Other
- Water6.5 / 3,700 g(0%)
Sources
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