Steel Cut Oatmeal with Raisins and Almonds Recipe
Steel Cut Oatmeal with Raisins and Almonds has a very high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin B6, Vitamin B12, Vitamin D, Vitamin E and Riboflavin.
The food contains 76.8g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and very high 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 12.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average 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 a good source of Vitamin B6 and Vitamin B12.
It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
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 79, for Steel Cut Oatmeal with Raisins and Almonds, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 9% | |
| Calories from Fat | 34% | |
| Calories from Carbs | 57% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- Very high in Vitamin D
- Very high in Vitamin E
- High in Riboflavin
- Very low in Cholesterol
Why this is bad for you
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 745 IU | 14.9% | ||
| Vitamin C | 1.2 mg | 2% | ||
| Vitamin D | 263.2 IU | 65.8% | ||
| Vitamin E | 8 mg | 26.5% | ||
| Thiamin | 0.11 mg | 7.5% | ||
| Riboflavin | 0.38 mg | 22.2% | ||
| Niacin | 0.96 mg | 4.8% | ||
| Vitamin B6 | 0.85 mg | 42.7% | ||
| Folate | 11.2 mcg | 2.8% | ||
| Vitamin B12 | 1.7 mcg | 28.9% | ||
| Pantothenic Acid | 0.5 mg | 5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 227 mg | 22.7% | ||
| Iron | 3 mg | 16.6% | ||
| Magnesium | 66.4 mg | 16.6% | ||
| Phosphorus | 221 mg | 22.1% | ||
| Potassium | 589.4 mg | 16.8% | ||
| Sodium | 146.9 mg | 6.1% | ||
| Zinc | 1.1 mg | 7.2% | ||
| Copper | 0.31 mg | 15.4% | ||
| Manganese | 0.5 mg | 25.2% | ||
| Selenium | 5.1 mcg | 7.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 76.8 g | 25.6% | ||
| Dietary Fiber | 6 g | 24% | ||
| Sugars | 41.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 12.3 g | 24.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 20 g | 30.8% | ||
| Saturated Fat | 4.3 g | 21.5% | ||
| Monounsaturated Fat | 8.9 g | |||
| Polyunsaturated Fat | 6.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 510 Calories from Fat 0
% Daily Value *
Total Fat 20 g 30.8%
Saturated Fat 4.3 g 21.5%
Trans Fat
Cholesterol 6.1 mg 2%
Sodium 146.9 mg 6.1%
Total Carbohydrates 76.8 g 25.6%
Dietary Fiber 6 g24%
Sugars 41.8 g
Protein 12.3 g 24.6%
Vitamin A 14.9% Vitamin C 2%
Calcium 22.7% Iron 16.6%
*Based on a 2000 Calorie diet
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