Recipe Nutrition Calculator

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Cooked Oatmeal
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Quinoa Cooked
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Number of Servings:
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 67.5g22%
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 22% 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
Macronutrients
~ = missing data %DV
Weight419g
Calories 388 19%
Fat 7.1g 9%
Protein 14.1g 28%
Carbohydrate 67.5g 22%
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 0.5mg 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) 0.4mg 31%
Riboflavin (B2) 0.2mg 19%
Niacin (B3) 1.3mg 8%
Vitamin B5 (PA) 0.7mg 15%
Vitamin B6 0.2mg 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 0%
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 ~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 0.6g
Glucose (Dextrose) 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 59.8g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
~ = missing data %AI
Weight419g
Monounsaturated Fats 1995mg
Polyunsaturated Fats 3302mg
Omega 3s 70mg 4%
Omega 6s 3068mg 18%
Omega 3 to Omega 6 Ratio 0.02
Omega 6 to Omega 3 Ratio 43.83
18:3 n-3 c,c,c (ALA) 42mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 28mg
Trans-Polyenoic Fats 2mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols ~mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 0mg
13:0 ~mg
14:0 12mg
15:0 0mg
16:0 1018mg
17:0 2mg
18:0 71mg
20:0 5mg
22:0 5mg
24:0 ~mg
14:1 0mg
15:1 ~mg
16:1 undifferentiated 7mg
16:1 c 7mg
17:1 0mg
18:1 undifferentiated 1848mg
18:1 c 987mg
18:1-11 t (18:1t n-7) ~mg
20:1 81mg
22:1 undifferentiated 50mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 3068mg
18:2 n-6 c,c 1264mg
18:2 CLAs ~mg
18:2 i 2mg
18:3 undiff 199mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 0mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 6mg
20:4 n-6 ~mg
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats 0mg
16:1 t ~mg
18:1 t 0mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
~ = missing data %RDI
Weight419g
Betaine 7mg
Tryptophan 190mg 68%
Threonine 467mg 44%
Isoleucine 562mg 40%
Leucine 988mg 36%
Lysine 758mg 36%
Methionine 285mg 39%
Cystine 344mg 120%
Phenylalanine 675mg 77%
Tyrosine 390mg 45%
Valine 717mg 39%
Arginine 1020mg
Histidine 361mg 52%
Alanine 629mg
Aspartic acid 1360mg
Glutamic acid 2531mg
Glycine 744mg
Proline 669mg
Serine 679mg
Hydroxyproline ~mg
Data Source
Cooked Oatmeal
USDA Food Data Central Standard Release (Common)
Quinoa Cooked
USDA Food Data Central Standard Release (Common)
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