Nutritional Facts: Savory Oats With Hearty Greens

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 tablespoon (14g)
olive oil
1/2 small (35g)
red onions
1 (3g)
garlic cloves
1 cup (156g)
steel cut oats
1/2 bunch (101g)
kale
1 teaspoon (6g)
fine sea salt
2 tablespoons (10g)
parmesan cheese
Total 1 serving
Alanine (g) 0.0 0.0 0.0 1.4 0.2 0.0 0.1 2 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.0 0.0 1.9 0.2 0.0 0.2 2 1
Ash (g) 0.0 0.1 0.0 2.7 1.5 6.0 0.8 11 4
Aspartic acid (g) 0.0 0.0 0.0 2.3 0.3 0.0 0.3 3 1
Caffeine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Calcium (mg) 0.1 8.1 5.4 84.2 135.7 1.4 110.9 346 115
Calories 119.3 14.0 4.5 606.8 50.3 0.0 43.1 838 279
Calories (kj) 499.4 58.1 18.7 2,539.7 209.0 0.0 180.5 3,505 1,168
Carbohydrates (g) 0.0 3.3 1.0 103.4 10.1 0.0 0.4 118 39
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 8.8 9 3
Copper (mg) 0.0 0.0 0.0 1.0 0.3 0.0 0.0 1 0
Cystine (g) 0.0 0.0 0.0 0.6 0.0 0.0 0.0 1 0
Dietary Fiber (g) 0.0 0.6 0.1 16.5 2.0 0.0 0.0 19 6
Folate (mcg) 0.0 6.7 0.1 87.4 29.1 0.0 1.0 124 41
Folate, DFE (mcg) 0.0 6.7 0.1 87.4 29.1 0.0 1.0 124 41
Folate, food (mcg) 0.0 6.7 0.1 87.4 29.1 0.0 1.0 124 41
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 0.5 n/a n/a n/a n/a 0.0 0 0
Galactose n/a 0.0 n/a n/a n/a n/a 0.0 0 0
Glucose (dextrose) n/a 0.7 n/a n/a n/a n/a 0.0 1 0
Glutamic acid (g) 0.0 0.1 0.0 5.8 0.4 0.0 0.9 7 2
Glycine (g) 0.0 0.0 0.0 1.3 0.2 0.0 0.1 2 1
Histidine (g) 0.0 0.0 0.0 0.6 0.1 0.0 0.1 1 0
Iron (mg) 0.1 0.1 0.1 7.4 1.7 0.0 0.1 9 3
Isoleucine (g) 0.0 0.0 0.0 1.1 0.2 0.0 0.2 1 0
Lactose n/a 0.0 n/a n/a n/a n/a 0.0 0 0
Leucine (g) 0.0 0.0 0.0 2.0 0.2 0.0 0.4 3 1
Lysine (g) 0.0 0.0 0.0 1.1 0.2 0.0 0.3 2 1
Magnesium (mg) 0.0 3.5 0.8 276.1 34.2 0.1 3.8 318 106
Maltose n/a 0.0 n/a n/a n/a n/a 0.0 0 0
Manganese (mg) 0.0 0.0 0.1 7.7 0.8 0.0 0.0 9 3
Methionine (g) 0.0 0.0 0.0 0.5 0.0 0.0 0.1 1 0
Monounsaturated Fat (g) 9.8 0.0 0.0 3.4 0.1 0.0 0.8 14 5
Niacin (mg) 0.0 0.0 0.0 1.5 1.0 0.0 0.0 3 1
Pantothenic acid (mg) 0.0 0.0 0.0 2.1 0.1 0.0 0.0 2 1
Phenylalanine (g) 0.0 0.0 0.0 1.4 0.2 0.0 0.2 2 1
Phosphorus (mg) 0.0 10.2 4.6 815.9 56.3 0.0 72.9 960 320
Phytosterols (mg) 29.8 5.3 n/a n/a n/a 0.0 n/a 35 12
Polyunsaturated Fat (g) 1.4 0.0 0.0 4.0 0.3 0.0 0.1 6 2
Potassium (mg) 0.1 51.1 12.0 669.2 449.2 0.5 12.5 1,195 398
Proline (g) 0.0 0.0 0.0 1.5 0.2 0.0 0.5 2 1
Protein (g) 0.0 0.4 0.2 26.3 3.3 0.0 3.8 34 11
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 22.3 22 7
Riboflavin (mg) 0.0 0.0 0.0 0.2 0.1 0.0 0.0 0 0
Saturated Fat (g) 1.9 0.0 0.0 1.9 0.1 0.0 1.7 6 2
Selenium (mcg) 0.0 0.2 0.4 n/a 0.9 0.0 1.8 3 1
Serine (g) 0.0 0.0 0.0 1.2 0.1 0.0 0.2 2 1
Sodium (mg) 0.3 1.4 0.5 3.1 43.2 2,325.5 152.9 2,527 842
Starch n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.3 n/a n/a n/a n/a 0.0 0 0
Sugar (g) 0.0 1.5 0.0 n/a n/a 0.0 0.1 2 1
Theobromine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 1.2 0.1 0.0 0.0 1 0
Threonine (g) 0.0 0.0 0.0 0.9 0.1 0.0 0.1 1 0
Tocopherol, alpha (mg) 1.9 0.0 0.0 n/a n/a 0.0 0.0 2 1
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.1 0.0 n/a n/a n/a n/a n/a 0 0
Total Fat (g) 13.5 0.0 0.0 10.8 0.7 0.0 2.9 28 9
Tryptophan (g) 0.0 0.0 0.0 0.4 0.0 0.0 0.1 0 0
Tyrosine (g) 0.0 0.0 0.0 0.9 0.1 0.0 0.2 1 0
Valine (g) 0.0 0.0 0.0 1.5 0.2 0.0 0.3 2 1
Vitamin A, IU (IU) 0.0 0.7 0.3 0.0 15,452.9 0.0 86.5 15,540 5,180
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 772.8 0.0 22.9 796 265
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0 0
Vitamin B-6 (mg) 0.0 0.0 0.0 0.2 0.3 0.0 0.0 1 0
Vitamin C (mg) 0.0 2.6 0.9 0.0 120.6 0.0 0.0 124 41
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 2.1 2 1
Water (g) 0.0 31.2 1.8 12.8 84.9 0.0 2.1 133 44
Zinc (mg) 0.0 0.1 0.0 6.2 0.4 0.0 0.4 7 2

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