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Coconut Oatmeal (Made with coconut oil) - Recipe and Nutrition Facts
70

Coconut Oatmeal (Made with coconut oil) Recipe

Coconut Oatmeal (Made with coconut oil) has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron.

The food contains 34.4g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 17.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It gives a good yield of Iron at 4.75 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

Ideally consumed as a Breakfast.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 70, for Coconut Oatmeal (Made with coconut oil), and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat30%
 Calories from Carbs46%

Why this is good for you

  • Very high in Protein
  • No Cholesterol
  • Very high in Dietary Fiber
  • High in Iron
  • Very low in Sodium

Why this is bad for you

  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A20 IU0.4%
Vitamin C1.9 mg3.2%
Vitamin D0 IU
Vitamin E0.02 mg0.07%
Thiamin0 mg0.3%
Riboflavin0.01 mg0.6%
Niacin0.08 mg0.4%
Vitamin B60.02 mg1.1%
Folate2 mcg0.5%
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium88 mg8.8%
Iron4.8 mg26.4%
Magnesium6 mg1.5%
Phosphorus4 mg0.4%
Potassium34 mg1%
Sodium16.5 mg0.7%
Zinc0.14 mg0.9%
Copper0.03 mg1.6%
Manganese1.1 mg56.7%
Selenium0.07 mcg0.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate34.4 g11.5%
Dietary Fiber8.2 g32.8%
Sugars1.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.3 g34.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10 g15.4%
Saturated Fat6.4 g32%
Monounsaturated Fat1.4 g
Polyunsaturated Fat1.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 286 Calories from Fat 0

% Daily Value *

Total Fat 10 g 15.4%

Saturated Fat 6.4 g 32%

Trans Fat

Cholesterol 0 mg

Sodium 16.5 mg 0.7%

Total Carbohydrates 34.4 g 11.5%

Dietary Fiber 8.2 g32.8%

Sugars 1.1 g

Protein 17.3 g 34.6%

Vitamin A 0.4% Vitamin C 3.2%

Calcium 8.8% Iron 26.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1635609 Embed Table:

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