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Pan-Indian · Tiffin

Oats with nuts and seeds

Milk oats with almonds, flaxseed and fruit

Energy
464 kcal
Protein
17.4 g
Fibre
10.4 g
Time
10 min

Per serving, 329 g.1 Good for breakfast.

One serving gives you

Nutrition facts

One serving, 329 g. Percentages are of the daily target for a woman of 30, lightly active.2

Energy

  • Energy464 kcal26%

Carbohydrates

  • Carbohydrate50.7 g18%
  • Fibre10.4 g42%
  • Soluble fibre2.27 g

Fats

  • Fat21.3 g43%
  • Saturated fat limit6.4 g32% of limit
  • Monounsaturated fat8.06 g
  • Polyunsaturated fat4.35 g
  • Omega-63.29 g42%
  • Omega-31.09 g111%
  • EPA + DHA0 mg
  • Cholesterol limit18.5 mg

Protein and amino acids

  • Protein17.4 g35%
  • Histidine400 mg67%
  • Isoleucine807 mg67%
  • Leucine1,414 mg60%
  • Lysine954 mg88%
  • Methionine + cystine645 mg108%
  • Phenylalanine + tyrosine1,630 mg194%
  • Threonine672 mg160%
  • Tryptophan236 mg112%
  • Valine984 mg126%

Vitamins

  • Vitamin A110 µg13%
  • Vitamin B10.38 mg27%
  • Vitamin B20.3 mg16%
  • Vitamin B31.2 mg11%
  • Vitamin B51.42 mg28%
  • Vitamin B60.18 mg9%
  • Biotin16.9 µg42%
  • Folate38.5 µg18%
  • Vitamin B120.67 µg30%
  • Vitamin C5.23 mg8%
  • Vitamin D0.25 µg2%
  • Vitamin E4.31 mg57%
  • Vitamin K8.64 µg16%

Minerals

  • Calcium299 mg30%
  • Chromium15.5 µg31%
  • Copper0.58 mg34%
  • IodineNot in the source data
  • Iron3.46 mg12%
  • Magnesium165 mg45%
  • Manganese2.71 mg68%
  • MolybdenumNot in the source data
  • Phosphorus495 mg50%
  • Potassium612 mg17%
  • Selenium19.1 µg48%
  • Sodium limit51.8 mg3% of limit
  • Zinc3.24 mg25%

Ingredients

Weighed raw, for one serving. Telugu name after each.

6 ingredients

  • Oats45 g
  • Milk, whole, Cow aavu palu185 g
  • Almond badam11.5 g
  • Linseeds avise ginjalu7.5 g
  • Apple, big80 g
  • Cardamom, green yalakulu0.2 g

Method

About 10 minutes.

  1. 1

    Simmer 45 g rolled oats in 185 g cow milk for 5 minutes.

  2. 2

    Top with chopped almonds, ground flaxseeds and diced apple.

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