Recipe Nutrition Calculator

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Cooked Oatmeal
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Quinoa, cooked
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Nutrition Facts
Serving Size
Whole Recipe (419g)
Calories388
% Daily Value *
Total Fat 7.1g9%
Saturated Fat 1.2g6%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 22.3mg1%
Total Carbohydrate 67.5g25%
Dietary Fiber 9.2g33%
Total Sugars 2.2g4%
Includes --g Added Sugars--%
Protein 14.1g28%
Vitamin C 0mg0%
Vitamin D 0mcg0%
Iron 4.9mg27%
Calcium 52.5mg4%
Potassium 482mg10%
Phosphorus 461.4mg37%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Missing data "--" is set to equal 0. Totals may be higher than shown.
Settings
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score 8.35
  • Inflammation Score -44
  • Amino Acid Score 93%
  • Potassium/Sodium 21.61
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 388 calories in Cooked Oatmeal coming from 14% protein, 70% carbs, 16% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Cooked Oatmeal. This food consists of 78.7% water, 3.4% protein, 16.2% carbs, 1.7% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight419g
Calories (kcal) 388 19%
Fat 7.1g 9%
Protein 14.1g 28%
Carbohydrate 67.5g 25%
Sugars 2.2g 4%
Fiber 9.2g 33%
Cholesterol 0mg 0%
Saturated Fats 1.2g 6%
Net-Carbs 58.3g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight419g
Calcium 52.5mg 4%
Iron, Fe 4.9mg 27%
Potassium, K 482mg 10%
Magnesium 181.6mg 43%
Phosphorus, P 461.4mg 37%
Sodium 22.3mg 1%
Zinc, Zn 4.4mg 40%
Copper, Cu 0.53mg 59%
Manganese 2.5mg 110%
Selenium, Se 17.8mcg 32%
Fluoride, F 167.5mcg 4%
Molybdenum --mcg
Iodine, I 0.47mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight419g
Vitamin A, RAE 0mcg 0%
Vitamin C 0mg 0%
Thiamin (B1) 0.38mg 31%
Riboflavin (B2) 0.24mg 19%
Niacin (B3) 1.3mg 8%
Vitamin B5 (PA) 0.73mg 15%
Vitamin B6 0.24mg 14%
Biotin --mcg
Folate (B9) 91.7mcg 23%
Folic acid 0mcg 0%
Food Folate 91.7mcg 23%
Folate DFE 91.7mcg 23%
Choline 59.9mg 11%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 5.6mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 9.3IU
Lycopene 0mcg
Lut + Zeaxanthin 519.3mcg
Vitamin E 1.4mg 9%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 0.7mcg 1%
Vitamin K1 0mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight419g
Water 328.1g
Ash 2g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 8.35
Carbs & Sugars
-- = missing data %DV
Weight419g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 0.59g
Glucose (Dextrose) 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0.05g
Starch 59.8g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight419g
Total Monounsaturated 1.995g
Total Polyunsaturated 3.302g
Omega 3s 0.199g 12%
Omega 6s 3.066g 18%
Omega 3 to Omega 6 Ratio 0.06
Omega 6 to Omega 3 Ratio 15.41
Omega 3 Fats
alpha-Linolenic Acid (ALA) 0.042g 3%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0.028g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) 1.264g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid --g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.012g
Pentadecanoic Acid (15:0) 0g
Palmitic Acid (16:0) 1.018g
Margaric Acid (17:0) 0.002g
Stearic Acid (18:0) 0.071g
Arachidic Acid (20:0) 0.005g
Behenic Acid (22:0) 0.005g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) 0g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0.007g
cis-Palmitoleic Acid (16:1 cis) 0.007g
Heptadecenoic Acid (17:1) 0g
Oleic Acid (18:1) 1.848g
cis-Oleic Acid (18:1 cis) 0.987g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.081g
Docosenoic Acid (22:1) 0.05g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 3.068g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) 0.002g
undifferentiated-Octadecatrienoic 0.199g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0.006g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats 0.002g
Trans-Monoenoic Fats 0g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) 0g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight419g
Essential Amino Acids
Histidine 361mg 52%
Isoleucine 562mg 40%
Leucine 988mg 36%
Lysine 758mg 36%
Methionine 285mg 39%
Phenylalanine 675mg 77%
Threonine 467mg 44%
Tryptophan 190mg 68%
Valine 717mg 39%
Conditionally Essential Amino Acids
Arginine 1020mg
Cystine 344mg 120%
Glycine 744mg
Proline 669mg
Tyrosine 390mg 45%
Non-Essential Amino Acids
Alanine 629mg
Aspartic acid 1360mg
Betaine 7mg
Glutamic acid 2531mg
Hydroxyproline --mg
Serine 679mg
Data Source
Cooked Oatmeal
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.