Nutritional Facts: Super Healthy Grain Breakfast

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.

  2 ounces (57g)
porridge oats
1 cup (237g)
water
1 (118g)
bananas
Total 1 serving
Alanine (g) 0.3 n/a 0.0 0 0
Alcohol (g) 0.0 0.0 0.0 0 0
Arginine (g) 0.5 n/a 0.1 1 1
Ash (g) 1.0 0.2 1.0 2 2
Aspartic acid (g) 0.7 n/a 0.1 1 1
Caffeine (mg) 0.0 0.0 0.0 0 0
Calcium (mg) 29.7 7.1 5.9 43 43
Calories 216.6 0.0 105.0 322 322
Calories (kj) 906.3 0.0 437.8 1,344 1,344
Carbohydrates (g) 38.7 0.0 27.0 66 66
Cholesterol (mg) 0.0 0.0 0.0 0 0
Copper (mg) 0.2 0.0 0.1 0 0
Cystine (g) 0.3 n/a 0.0 0 0
Dietary Fiber (g) 5.8 0.0 3.1 9 9
Folate (mcg) 18.3 0.0 23.6 42 42
Folate, DFE (mcg) 18.3 0.0 23.6 42 42
Folate, food (mcg) 18.3 0.0 23.6 42 42
Folic acid (mcg) 0.0 0.0 0.0 0 0
Fructose (g) 0.0 n/a 5.7 6 6
Galactose (g) 0.0 n/a 0.0 0 0
Glucose (dextrose) (g) 0.0 n/a 5.9 6 6
Glutamic acid (g) 1.6 n/a 0.2 2 2
Glycine (g) 0.4 n/a 0.0 0 0
Histidine (g) 0.2 n/a 0.1 0 0
Iron (mg) 2.4 0.0 0.3 3 3
Isoleucine (g) 0.3 n/a 0.0 0 0
Lactose (g) 0.0 n/a 0.0 0 0
Leucine (g) 0.6 n/a 0.1 1 1
Lysine (g) 0.4 n/a 0.1 0 0
Magnesium (mg) 78.9 2.4 31.9 113 113
Maltose (g) 0.0 n/a 0.0 0 0
Manganese (mg) 2.1 0.0 0.3 2 2
Methionine (g) 0.1 n/a 0.0 0 0
Monounsaturated Fat (g) 1.1 0.0 0.0 1 1
Niacin (mg) 0.6 0.0 0.8 1 1
Pantothenic acid (mg) 0.6 0.0 0.4 1 1
Phenylalanine (g) 0.4 n/a 0.1 0 0
Phosphorus (mg) 234.3 0.0 26.0 260 260
Phytosterols n/a n/a 18.9 19 19
Polyunsaturated Fat (g) 1.3 0.0 0.1 1 1
Potassium (mg) 206.9 2.4 422.4 632 632
Proline (g) 0.3 n/a 0.0 0 0
Protein (g) 7.5 0.0 1.3 9 9
Retinol (mcg) 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.1 0.0 0.1 0 0
Saturated Fat (g) 0.6 0.0 0.1 1 1
Selenium (mcg) 16.5 0.0 1.2 18 18
Serine (g) 0.4 n/a 0.0 0 0
Sodium (mg) 3.4 7.1 1.2 12 12
Starch (g) 33.1 n/a 6.3 39 39
Sucrose (g) 0.6 n/a 2.8 3 3
Sugar (g) 0.6 0.0 14.4 15 15
Theobromine (mg) 0.0 0.0 0.0 0 0
Thiamin (mg) 0.3 0.0 0.0 0 0
Threonine (g) 0.2 n/a 0.0 0 0
Tocopherol, alpha (mg) 0.2 0.0 0.1 0 0
Tocopherol, beta (mg) 0.0 n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0 0
Tocopherol, gamma (mg) 0.1 n/a 0.0 0 0
Total Fat (g) 3.7 0.0 0.4 4 4
Tryptophan (g) 0.1 n/a 0.0 0 0
Tyrosine (g) 0.2 n/a 0.0 0 0
Valine (g) 0.4 n/a 0.1 0 0
Vitamin A, IU (IU) 0.0 0.0 75.5 76 76
Vitamin A, RAE (mcg) 0.0 0.0 3.5 4 4
Vitamin B-12 (mcg) 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.1 0.0 0.4 0 0
Vitamin C (mg) 0.0 0.0 10.3 10 10
Vitamin D (IU) 0.0 0.0 0.0 0 0
Water (g) 6.2 236.8 88.4 331 331
Zinc (mg) 2.1 0.0 0.2 2 2

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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