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General • Easy

Oatmeal with nectarine

3 min
1 / Portion
Contains allergens
Milk Lactose Oats Gluten Stone Fruit Rosaceae fruits Birch Pollen-Related Oral Allergy Syndrome Latex-Fruit Syndrome Coconut

Ingredients - 4

Download Ingredients - PDF Download Ingredients - PDF with images
1.
Greek Natural Yogurt
Greek Natural Yogurt
kcal: 218.3
1 x Package
(150 g)
Protein 20.25g Fat 11.25g Carbohydrates 9g
Greek Natural Yogurt
Greek Natural Yogurt
Nutrients
Ash 1.2 g
Calcium 150 mg
Carbohydrate 6 g
Cholesterol 10 mg
Fat 7.5 g
Fatty monounsaturated 2.25 g
Fatty polyunsaturated 0.3 g
Fatty saturated 4.5 g
Fiber 1 g
Iron 0.05 mg
KJ 556 kJ
Kcal 133 kcal
Lactose 4 g
Magnesium 16.54 mg
Phosphorus 202.5 mg
Potassium 211.5 mg
Protein 13.5 g
Salt 0.13 g
Selenium 14.55 µg
Sodium 50 mg
Sugar 4 g
Vitamin A 27 µg
Vitamin B1 (Thiamin) 0.03 mg
Vitamin B12 (Cobalamin) 1.13 µg
Vitamin B2 (Riboflavin) 0.42 mg
Vitamin B5 (Pantothenic acid) 0.5 mg
Vitamin B6 (Pyridoxine) 0.05 mg
Vitamin B9 (Folate) 7 µg
Vitamin C (Ascorbic acid) 0.5 mg
Water 78 g
Zinc 0.78 mg
Greek Natural Yogurt
2.
Oat Flakes
Oat Flakes
kcal: 155.8
4 x Tablespoon
(10 g)
Protein 4.76g Fat 2.88g Carbohydrates 27.72g
Oat Flakes
Oat Flakes
Nutrients
Alanine 0.55 g
Arginine 0.75 g
Ash 1.7 g
Beta-Glucan 4.5 g
Boron 100 mg
Calcium 54 mg
Carbohydrate 69.3 g
Chloride 116 mg
Cholesterol 1 mg
Chromium 13 µg
Cobalt 2 µg
Copper 0.55 mg
Cystine 0.25 g
Fat 7.2 g
Fatty monounsaturated 2.61 g
Fatty polyunsaturated 2.9 g
Fatty saturated 1.25 g
Fatty trans 1 g
Fiber 6.9 g
Fiber insoluble 5.2 g
Fiber soluble 1.7 g
Fluoride 12 mg
Fructose 0.1 g
Galactose 1 g
Glucose 0.1 g
Glutamic acid 2.5 g
Glycine 0.5 g
Histidine 0.22 g
Inulin 0.5 g
Iron 3.9 mg
Isoleucine 0.4 g
KJ 1586 kJ
Kcal 379 kcal
Lactose 1 g
Leucine 0.8 g
Lutein + zeaxanthin 180 mg
Lysine 0.45 g
Magnesium 129 mg
Maltose 0.1 g
Manganese 4.19 mg
Methionine 0.18 g
Molybdenum 32 µg
Omega 3 0.11 g
Omega 6 2.42 g
Oxalic acid 40 mg
Phenylalanine 0.55 g
Phosphorus 433 mg
Phytosterols 40 mg
Potassium 379 mg
Proline 0.7 g
Protein 11.9 g
Salt 0.01 g
Selenium 2.7 µg
Serine 0.5 g
Silica 50 mg
Sodium 5 mg
Starch 58.1 g
Sucrose 0.9 g
Sugar 1.1 g
Sulfur 170 mg
Threonine 0.35 g
Tryptophan 0.15 g
Tyrosine 0.35 g
Valine 0.55 g
Vitamin A 1 µg
Vitamin B1 (Thiamin) 0.46 mg
Vitamin B12 (Cobalamin) 1 µg
Vitamin B2 (Riboflavin) 0.15 mg
Vitamin B3 (Niacin) 0.87 mg
Vitamin B5 (Pantothenic acid) 0.85 mg
Vitamin B6 (Pyridoxine) 0.15 mg
Vitamin B9 (Folate) 32 µg
Vitamin C (Ascorbic acid) 1 mg
Vitamin D 1 µg
Vitamin E 1.8 mg
Vitamin K 2.2 µg
Water 8.2 g
Zinc 3.1 mg
Oat Flakes
3.
Nectarine
Nectarine
kcal: 52.6
1 x Piece
(100 g)
Protein 0.9g Fat 0.2g Carbohydrates 11.8g
Nectarine
Nectarine
Nutrients
Ash 0.4 g
Calcium 9 mg
Carbohydrate 11.8 g
Carotene Beta 100 mg
Chlorine 2 mg
Cholesterol 1 mg
Copper 0.08 mg
Fat 0.2 g
Fatty monounsaturated 0.08 g
Fatty polyunsaturated 0.08 g
Fatty saturated 0.01 g
Fatty trans 1 g
Fiber 1.2 g
Fiber insoluble 0.8 g
Fiber soluble 0.4 g
Fluoride 1 mg
Fructose 2.2 g
Glicemyc Index 43 µg
Glucose 2.5 g
Iodine 0.5 µg
Iron 0.5 mg
KJ 184 kJ
Kcal 44 kcal
Lutein 130 µg
Magnesium 13 mg
Manganese 0.13 mg
Omega 3 0.01 g
Omega 6 0.07 g
Phosphorus 28 mg
Potassium 214 mg
Protein 0.9 g
Salt 0 g
Selenium 0.1 µg
Sodium 1 mg
Sucrose 6.3 g
Sugar 11.8 g
Total Carbohydrates 11.8 g
Total Fat 0.2 g
Total Protein 0.9 g
Vitamin A 17 µg
Vitamin ARE 17 µg
Vitamin B1 (Thiamin) 0.02 mg
Vitamin B2 (Riboflavin) 0.04 mg
Vitamin B3 (Niacin) 0.1 mg
Vitamin B5 (Pantothenic acid) 0.1 mg
Vitamin B6 (Pyridoxine) 0.02 mg
Vitamin B7 (Biotin) 0.4 mg
Vitamin B9 (Folate) 3 µg
Vitamin C (Ascorbic acid) 13.7 mg
Vitamin D 1 µg
Vitamin E 1.8 mg
Vitamin K 2.2 µg
Water 87.5 g
Zeaxanthin 15 µg
Zinc 0.13 mg
Nectarine
4.
Coconut Flakes
Coconut Flakes
kcal: 28
1 x Teaspoon
(4 g)
Protein 0.22g Fat 2.53g Carbohydrates 1.08g
Coconut Flakes
Coconut Flakes
Nutrients
Acidity 0.2 g
Alcohol 1 g
Alpha Linolenic Acid 0.02 g
Ash 2.2 g
Beta-carotene 1 µg
Beta-sitosterol 15 mg
Betaine 0.5 mg
Boron 0.3 mg
Calcium 23 mg
Calories 660 kcal
Capric Acid 4.2 g
Caprylic Acid 4.5 g
Carbohydrate 27 g
Chloride 45 mg
Cholesterol 1 mg
Chromium 0.01 µg
Cobalt 0 µg
Copper 0.55 mg
Energy 2760 kJ
Fat 63.2 g
Fatty monounsaturated 4.58 g
Fatty polyunsaturated 1.37 g
Fatty saturated 53.25 g
Fatty trans 0.01 g
Fiber 21.1 g
Fiber insoluble 17.2 g
Fiber soluble 3.9 g
Fluoride 0.01 mg
Fructose 0.3 g
Galactose 0.1 g
Glicemyc Index 45 µg
Glucose 0.3 g
Inulin 1 g
Iodine 0 µg
Iron 3.6 mg
KJ 2760 kJ
Kcal 660 kcal
Lactose 1 g
Lauric Acid 30.5 g
Lignin 1 g
Linoleic Acid 1.2 g
Lutein + zeaxanthin 10 mg
Magnesium 90 mg
Maltose 0.1 g
Manganese 1.8 mg
Molybdenum 0.02 µg
Myristic Acid 10.5 g
Nickel 0 mg
Oleic Acid 4.2 g
Omega 3 0.02 g
Omega 6 1.35 g
Oxalic acid 15 mg
Palmitic Acid 5.5 g
Phosphorus 160 mg
Phytosterols 25 mg
Potassium 660 mg
Protein 5.6 g
Salt 0.07 g
Saturated Fatty Acids 53.25 g
Selenium 8.1 µg
Sodium 28 mg
Starch 0.5 g
Stearic Acid 2.2 g
Sucrose 5.6 g
Sugar 6.23 g
Sugar added 1 g
Theobromine 1 mg
Total Carbohydrates 27 g
Total Fat 63.2 g
Total Protein 5.6 g
Total sugar alcohols 1 g
Vitamin A 1 µg
Vitamin B1 (Thiamin) 0.03 mg
Vitamin B12 (Cobalamin) 1 µg
Vitamin B2 (Riboflavin) 0.05 mg
Vitamin B3 (Niacin) 0.9 mg
Vitamin B4 (Choline) 11.6 mg
Vitamin B5 (Pantothenic acid) 0.3 mg
Vitamin B6 (Pyridoxine) 0.09 mg
Vitamin B7 (Biotin) 2.5 mg
Vitamin B9 (Folate) 13 µg
Vitamin C (Ascorbic acid) 1.8 mg
Vitamin D 1 µg
Vitamin D3 1 µg
Vitamin E 1.26 mg
Vitamin K 0.2 µg
Water 3.3 g
Zinc 0.9 mg
Coconut Flakes
455 kcal
Protein 26.13g
Fat 16.86g
Carbs 49.6g
Fiber 0g

Recipe preparation steps

1

Mix oat flakes with yogurt.

Peel the tangerine and cut into small cubes.

Mix the tangerine with the yogurt.

Sprinkle with coconut flakes.

Nutrients

Detailed Nutrient List

Name All Portions Single Portion
Acidity 0.01 g 0.01 g
Alanine 0.22 g 0.22 g
Alcohol 0.04 g 0.04 g
Alpha Linolenic Acid 0 g 0 g
Arginine 0.3 g 0.3 g
Ash 2.97 g 2.97 g
Beta-Glucan 1.8 g 1.8 g
Beta-carotene 0.04 µg 0.04 µg
Beta-sitosterol 0.6 mg 0.6 mg
Betaine 0.02 mg 0.02 mg
Boron 40.01 mg 40.01 mg
Calcium 256.52 mg 256.52 mg
Calories 26.4 kcal 26.4 kcal
Capric Acid 0.17 g 0.17 g
Caprylic Acid 0.18 g 0.18 g
Carbohydrate 49.6 g 49.6 g
Carotene Beta 100 mg 100 mg
Chloride 48.2 mg 48.2 mg
Chlorine 2 mg 2 mg
Cholesterol 16.44 mg 16.44 mg
Chromium 5.2 µg 5.2 µg
Cobalt 0.8 µg 0.8 µg
Copper 0.32 mg 0.32 mg
Cystine 0.1 g 0.1 g
Energy 110.4 kJ 110.4 kJ
Fat 16.86 g 16.86 g
Fatty monounsaturated 4.68 g 4.68 g
Fatty polyunsaturated 1.74 g 1.74 g
Fatty saturated 9.39 g 9.39 g
Fatty trans 1.4 g 1.4 g
Fiber 6.3 g 6.3 g
Fiber insoluble 3.57 g 3.57 g
Fiber soluble 1.24 g 1.24 g
Fluoride 5.8 mg 5.8 mg
Fructose 2.25 g 2.25 g
Galactose 0.4 g 0.4 g
Glicemyc Index 44.8 µg 44.8 µg
Glucose 2.55 g 2.55 g
Glutamic acid 1 g 1 g
Glycine 0.2 g 0.2 g
Histidine 0.09 g 0.09 g
Inulin 0.24 g 0.24 g
Iodine 0.5 µg 0.5 µg
Iron 2.28 mg 2.28 mg
Isoleucine 0.16 g 0.16 g
Lactose 6.44 g 6.44 g
Lauric Acid 1.22 g 1.22 g
Leucine 0.32 g 0.32 g
Lignin 0.04 g 0.04 g
Linoleic Acid 0.05 g 0.05 g
Lutein 130 µg 130 µg
Lutein + zeaxanthin 72.4 mg 72.4 mg
Lysine 0.18 g 0.18 g
Magnesium 93.01 mg 93.01 mg
Maltose 0.04 g 0.04 g
Manganese 1.88 mg 1.88 mg
Methionine 0.07 g 0.07 g
Molybdenum 12.8 µg 12.8 µg
Myristic Acid 0.42 g 0.42 g
Nickel 0 mg 0 mg
Oleic Acid 0.17 g 0.17 g
Omega 3 0.05 g 0.05 g
Omega 6 1.09 g 1.09 g
Oxalic acid 16.6 mg 16.6 mg
Palmitic Acid 0.22 g 0.22 g
Phenylalanine 0.22 g 0.22 g
Phosphorus 511.35 mg 511.35 mg
Phytosterols 17 mg 17 mg
Potassium 709.25 mg 709.25 mg
Proline 0.28 g 0.28 g
Protein 26.13 g 26.13 g
Salt 0.2 g 0.2 g
Saturated Fatty Acids 2.13 g 2.13 g
Selenium 23.33 µg 23.33 µg
Serine 0.2 g 0.2 g
Silica 20 mg 20 mg
Sodium 79.12 mg 79.12 mg
Starch 23.26 g 23.26 g
Stearic Acid 0.09 g 0.09 g
Sucrose 6.88 g 6.88 g
Sugar 18.49 g 18.49 g
Sugar added 0.04 g 0.04 g
Sulfur 68 mg 68 mg
Theobromine 0.04 mg 0.04 mg
Threonine 0.14 g 0.14 g
Total Carbohydrates 12.88 g 12.88 g
Total Fat 2.73 g 2.73 g
Total Protein 1.12 g 1.12 g
Total sugar alcohols 0.04 g 0.04 g
Tryptophan 0.06 g 0.06 g
Tyrosine 0.14 g 0.14 g
Valine 0.22 g 0.22 g
Vitamin A 57.94 µg 57.94 µg
Vitamin ARE 17 µg 17 µg
Vitamin B1 (Thiamin) 0.25 mg 0.25 mg
Vitamin B12 (Cobalamin) 2.14 µg 2.14 µg
Vitamin B2 (Riboflavin) 0.73 mg 0.73 mg
Vitamin B3 (Niacin) 0.49 mg 0.49 mg
Vitamin B4 (Choline) 0.46 mg 0.46 mg
Vitamin B5 (Pantothenic acid) 1.2 mg 1.2 mg
Vitamin B6 (Pyridoxine) 0.16 mg 0.16 mg
Vitamin B7 (Biotin) 0.5 mg 0.5 mg
Vitamin B9 (Folate) 26.82 µg 26.82 µg
Vitamin C (Ascorbic acid) 14.92 mg 14.92 mg
Vitamin D 1.44 µg 1.44 µg
Vitamin D3 0.04 µg 0.04 µg
Vitamin E 2.57 mg 2.57 mg
Vitamin K 3.09 µg 3.09 µg
Water 207.91 g 207.91 g
Zeaxanthin 15 µg 15 µg
Zinc 2.58 mg 2.58 mg
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