1 serving of blueberry oatmeal contains 485 Calories. The macronutrient breakdown is 51% carbs, 30% fat, and 19% protein. This is a good source of protein (44% of your Daily Value), fiber (45% of your Daily Value), and potassium (8% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 4 minutes
Ingredients
Flaxseed oil 1 tbsp or 14g
Directions
- In a large microwave-safe bowl, whisk together the oats, water, egg white, whey protein, and cocoa until smooth.
- Microwave on high for 1 minute 30 seconds to 2 minutes.
- Stir thoroughly, scraping the sides and bottom of the bowl to prevent lumps and sticking.
- Return to the microwave and cook 1 to 2 minutes more, until thickened and the egg white is set. Let stand 1 minute.
- Stir in the frozen blueberries and the flaxseed oil, then serve.
Nutrition Facts
For 1 serving of blueberry oatmeal (517g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 485 | |
| Fats | 17g | 22% |
| Saturated fats | 2g | 10% |
| Trans fats | 0g | |
| Cholesterol | 1mg | 0.5% |
| Sodium | 88mg | 4% |
| Carbs | 66g | 24% |
| Net carbs | 54g | |
| Fiber | 13g | 45% |
| Sugar | 15g | |
| Protein | 25g | |
| Calcium | 91mg | 9% |
| Iron | 3mg | 41% |
| Potassium | 385mg | 8% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 46μg | |
| Caffeine | 8mg | |
| Choline | 26mg | 5% |
| Copper | 0.4mg | 46% |
| Fluoride | 0μg | |
| Folate (B9) | 31μg | 8% |
| Lycopene | 0μg | |
| Magnesium | 98mg | 23% |
| Manganese | 2mg | 83% |
| Niacin | 3mg | 21% |
| Pantothenic acid | 0.3mg | 5% |
| Phosphorus | 256mg | 37% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 24% |
| Selenium | 26μg | 47% |
| Theobromine | 74mg | |
| Thiamine | 0.3mg | 22% |
| Vitamin A IU | 76IU | |
| Vitamin A | 3μg | 0.3% |
| Vitamin B12 | 0.1μg | 2% |
| Vitamin B6 | 0.3mg | 20% |
| Vitamin C | 4mg | 4% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 29μg | 24% |
| Zinc | 2mg | 21% |
| Sugars | ||
| Sugar | 15g | |
| Sucrose | 0g | |
| Glucose | 0.1g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 10% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 10g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 7g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 7g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 0.3g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.3g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.3g | |
| Leucine | 0.4g | |
| Lysine | 0.3g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.3g | |
| Proline | 0.2g | |
| Serine | 0.3g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.4g | |