Recipe Nutrition Calculator

Find total macros and more for over 100 nutrients.
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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.
      Quick Stats
      • Calories 388 19% DV
      • Protein 14g 28% DV
      • Carbs 68g 25% DV
      • Fat 7.1g 9% DV
      • Fiber 9.2g 33% DV
      • Sugar 2.2g 4% DV
      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 componenets for Cooked Oatmeal. This food consists of 78.72% water, 3.38% protein, 16.19% carbs, 1.7% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight419g
      Calories 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 --mcg
      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)
      Quinoa, cooked
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.