Blueberries Oatmeal, High-protein
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 60.26 g | 22% |
| Net Carbohydrates | 54.54 g | 22% |
| Sugars | 28.65 g | 82% |
| Added Sugars | 8.99 g | 18% |
| Dietary Fiber | 5.72 g | 20% |
| Protein | 26.71 g | 53% |
| Total Fat | 7.17 g | 9% |
| Saturated Fat | 2.29 g | 11% |
| Monounsaturated Fat | 1.73 g | - |
| Polyunsaturated Fat | 1.5 g | - |
| Trans Fat | 0.1 g | 100% |
| Cholesterol | 12.2 mg | 4% |
| Vitamins | ||
| Vitamin A | 143.86 mcg | 16% |
| Vitamin C | 7.03 mg | 8% |
| Vitamin D | 2.93 mcg | 15% |
| Minerals | ||
| Sodium | 284.06 mg | 12% |
| Potassium | 655.57 mg | 14% |
| Calcium | 364.1 mg | 28% |
| Magnesium | 97.19 mg | 23% |
| Iron | 6.36 mg | 35% |
| Zinc | 3.68 mg | 33% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
16%
Vitamin C
8%
Vitamin D
15%
Vitamin E
4%
Vitamin K
12%
Vitamin B1
22%
Vitamin B2
53%
Vitamin B3
7%
Vitamin B5
34%
Vitamin B6
8%
Vitamin B7
-
Vitamin B9
8%
Vitamin B12
48%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
28%
Iron
35%
Magnesium
23%
Phosphorus
34%
Potassium
14%
Sodium
12%
Zinc
33%
Copper
27%
Manganese
87%
Selenium
38%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
45%
Isoleucine
54%
Valine
56%
Lysine
38%
Tryptophan
57%
Threonine
42%
Phenylalanine
67%
Methionine
50%
Histidine
39%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 405 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
60 min
Jogging
52 min
Cycling
53 min
Walking
1 h 36 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Oatmeal, which includes blueberries and is rich in soluble fiber like beta-glucan, significantly supports cardiovascular health by lowering total and LDL-cholesterol and reducing the risk of major adverse cardiovascular events, as demonstrated by research including a study on Chinese adults with hypercholesterolemia. This essential fiber also promotes digestive regularity by supporting gut health and helps manage blood sugar levels by preventing rapid spikes after meals, with less processed forms like stone-ground and rolled oats potentially offering a lower glycemic index for better blood sugar control.
1. Oatmeal: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: Oatmeal's soluble fiber, particularly beta-glucan, supports gut health by promoting regular bowel movements and preventing constipation, and also plays a crucial role in lowering cholesterol, contributing to overall heart health.
Read More: https://www.webmd.com/diet/health-benefits-oatmeal
2. Fiber: The Carb That Helps You Manage Diabetes
Source: CDC, 2024
Summary: Fiber is an essential component of a healthy diet, offering numerous health benefits, particularly for individuals managing or preventing diabetes, by controlling blood sugar, contributing to heart health, promoting digestive regularity, and aiding in weight management.
Read More: https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
3. Randomized Controlled Trial of Oatmeal Consumption Versus Noodle Consumption on Blood Lipids of Urban Chinese Adults With Hypercholesterolemia.
Source: PubMed
Summary: Daily consumption of instant oatmeal significantly increased dietary fiber intake and decreased total cholesterol, LDL-cholesterol, and waist circumference in urban Chinese adults with mild to moderate hypercholesterolemia.
Read More: https://pubmed.ncbi.nlm.nih.gov/22866937/
4. Best Foods That Help Lower and Control Blood Sugar
Source: Medical News Today, 2020
Summary: Stone-ground and rolled oats are preferable to instant oats due to their lower processing and potentially lower glycemic index, which can help manage blood sugar levels.
5. The Benefit of Secondary Prevention With Oat Fiber in Reducing Future Cardiovascular Event Among Cad Patients After Coronary Intervention
Source: Nature, 2019
Summary: Regular oat fiber intake is associated with a significantly lower risk of future revascularization and total major adverse cardiovascular events in stable coronary artery disease patients who have undergone successful percutaneous coronary intervention.
Read More: https://www.nature.com/articles/s41598-019-39310-2
