Blueberry and Flax Seed Oatmeal
3 serving of blueberry and flax seed oatmeal contains 489 Calories. The macronutrient breakdown is 80% carbs, 11% fat, and 9% protein. This is a good source of protein (22% of your Daily Value), fiber (52% of your Daily Value), and potassium (18% of your Daily Value).
- Makes
- 9 servings
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
Ingredients
Oats 1 cup or 156g
Directions
- In a saucepan, bring the water to a boil and stir in all ingredients except blueberries and ground flax seeds. Simmer for 5 minutes.
- Stir in blueberries and flax seeds before serving.
- Note: If using steel cut oats, increase water to 3 1/2 cups and simmer for 20 minutes or until tender.
Nutrition Facts
For 3 serving of blueberry and flax seed oatmeal (443g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 489 | |
| Fats | 6g | 8% |
| Saturated fats | 1g | 5% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 7mg | 0.3% |
| Carbs | 104g | 38% |
| Net carbs | 90g | |
| Fiber | 15g | 52% |
| Sugar | 52g | |
| Protein | 12g | |
| Calcium | 73mg | 7% |
| Iron | 4mg | 45% |
| Potassium | 864mg | 18% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 20μg | |
| Beta carotene | 78μg | |
| Caffeine | 0mg | |
| Choline | 20mg | 4% |
| Copper | 1mg | 69% |
| Fluoride | 2μg | |
| Folate (B9) | 56μg | 14% |
| Lycopene | 0μg | |
| Magnesium | 154mg | 37% |
| Manganese | 3mg | 150% |
| Niacin | 2mg | 13% |
| Pantothenic acid | 1mg | 27% |
| Phosphorus | 354mg | 51% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 17% |
| Selenium | 2μg | 4% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 48% |
| Vitamin A IU | 153IU | |
| Vitamin A | 8μg | 1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 41% |
| Vitamin C | 8mg | 9% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 19μg | 16% |
| Zinc | 3mg | 25% |
| Sugars | ||
| Sugar | 52g | |
| Sucrose | 2g | |
| Glucose | 22g | |
| Fructose | 21g | |
| Lactose | 0g | |
| Maltose | 0.1g | |
| Galactose | 0g | |
| Starch | 4g | |
| Fats | ||
| Saturated fats | 1g | 5% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 0.4g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 0.5g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
