Oatmeal
Oatmeal is a rich source of protein and dietary fiber, making it a great choice for a balanced and satisfying meal. It contains moderate fat with low saturated fat and minimal natural sugars, supporting a wholesome diet. Packed with essential minerals like potassium, magnesium, phosphorus, and iron, it promotes overall well-being. Additionally, oatmeal provides B vitamins and vitamin E, offering a nourishing start to your day.
Macro Impact
A Serving (40 g) of Oatmeal contains 153 calories, 5.4 g of protein, 27.5 g of carbohydrates, and 2.4 g of fat.
Calorie Burn
How long would it take to burn off 153 calories?
- Walking3.5 mph, moderate pace27 min
- YogaModerate effort, gentle pace39 min
- SwimmingFreestyle, moderate effort20 min
- Biking12–14 mph, moderate effort15 min
- StairsStair climbing, moderate pace19 min
- Running5 mph (12 min/mile)14 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 (40 g)
Carbohydrates
- Carbohydrates27.5 / 313 g(9%)
- Dietary Fiber4 / 38 g(11%)
- Soluble Fiber1.6 g
- Insoluble Fiber2.4 g
- Total Sugars0.41 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates23.2 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat2.4 / 83 g(3%)
- Saturated Fat0.52 / 25 g(2%)
- Trans Fat0 g
- Monounsaturated Fat0.95 g
- Polyunsaturated Fat1.1 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.04 g
- Omega-61.2 g
- Omega-90 g
- Oleic Acid0.92 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.04 g
- Caprylic Acid0 g
- Linoleic Acid1.2 g
- Myristic Acid0.01 g
- Palmitic Acid0.52 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.04 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein5.4 / 56 g(10%)
Amino Acids
- Lysine0.22 g
- Serine0.3 g
- Valine0.33 g
- Alanine0.27 g
- Cystine0.15 g
- Cysteine0.07 g
- Proline0.28 g
- Taurine0 mg
- Arginine0.36 g
- Histidine0.13 g
- Threonine0.21 g
- Isoleucine0.22 g
- Methionine0.09 g
- Tryptophan0.07 g
- Glutamic Acid1.2 g
- Aspartic Acid0.46 g
- Phenylalanine0.29 g
- Glycine0.29 g
- Leucine0.4 g
- Tyrosine0.18 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.25 / 15 mg(2%)
- Vitamin K0 / 120 ug(0%)
- Vitamin B60.06 / 1.3 mg(5%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.16 / 1.2 mg(14%)
- Riboflavin (B2)0.05 / 1.3 mg(4%)
- Niacin (B3)0.4 / 16 mg(3%)
- Folate15.6 / 400 ug(4%)
- Pantothenic Acid (B5)0.6 / 5 mg(12%)
- Biotin8 / 30 ug(27%)
- Choline16.2 / 550 mg(3%)
Minerals
- Calcium20 / 1,000 mg(2%)
- Iron1.6 / 8 mg(20%)
- Magnesium49.6 / 420 mg(12%)
- Phosphorus168 / 700 mg(24%)
- Potassium148 / 3,400 mg(4%)
- Sodium0.8 / 2,300 mg(0%)
- Zinc1.1 / 11 mg(10%)
- Copper0.12 / 0.9 mg(13%)
- Manganese2 / 2.3 mg(87%)
- Selenium10.2 / 55 ug(18%)
- Iodine0.2 / 150 ug(0%)
- Chromium1 / 35 ug(3%)
- Molybdenum64 / 45 ug(142%)
- Chloride0 / 2,300 mg(0%)
Other
- Water4 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
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