1 serving (250 grams) contains 350 calories, 8.0 grams of protein, 10.0 grams of fat, and 60.0 grams of carbohydrates.
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Nutrition Information
Calories |
330.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 141.5 mg | 6% | |
| Total Carbohydrates | 56.6 g | 20% | |
| Dietary Fiber | 5.7 g | 20% | |
| Sugars | 23.6 g | ||
| protein | 7.5 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 75.5 mg | 5% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 283.0 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Raisin date and walnut oatmeal
Raisin Date and Walnut Oatmeal is a wholesome breakfast or snack made from rolled oats, raisins, dates, and walnuts. This dish is popular in Western cuisine but has gained popularity globally due to its nutrient density and simplicity. Oats are a whole grain rich in complex carbohydrates and fiber, while raisins and dates add natural sweetness along with essential vitamins and minerals like potassium and iron. Walnuts contribute heart-healthy fats, specifically omega-3 fatty acids. This combination offers a balanced profile of macronutrients—carbohydrates, fats, and protein—with essential micronutrients in a single meal.
Health Benefits
- Promotes heart health due to the high omega-3 fatty acid content in walnuts.
- Supports digestion with the beta-glucan fiber in oats, aiding in gut health and regulating blood sugar levels.
- Boosts energy levels naturally from the natural sugars and potassium in dates and raisins, supporting muscle and nerve function.
Dietary Considerations
Selection and Storage
Store dry ingredients like oats, walnuts, raisins, and dates in airtight containers in a cool, dry place. Prepared oatmeal can be refrigerated and consumed within 3-4 days.
Common Questions About Raisin date and walnut oatmeal Nutrition
What is the nutritional content of raisin date and walnut oatmeal?
Raisin Date and Walnut Oatmeal is rich in fiber, healthy fats, and essential vitamins. A typical serving (about 1 cup) provides approximately 300-350 calories, 6-8 grams of protein, and 5-7 grams of fat, primarily from the walnuts. It also contains magnesium, calcium, and iron, thanks to the combination of dried fruits and nuts.
Is raisin date and walnut oatmeal suitable for a vegan or vegetarian diet?
Yes, raisin date and walnut oatmeal is perfectly suitable for vegans and vegetarians when prepared with plant-based milk or water. The ingredients—oats, raisins, dates, and walnuts—are naturally plant-based and very nutrient-rich, making this dish an excellent choice for these diets.
What are the health benefits of raisin date and walnut oatmeal?
This oatmeal is a heart-healthy option due to its fiber content and omega-3 fatty acids from walnuts, which promote good cholesterol levels. The raisins and dates provide natural sweetness along with antioxidants and potassium. Additionally, oats contribute to balanced blood sugar levels and support digestive health.
How much raisin date and walnut oatmeal should I eat in one serving?
A recommended portion size is about 1 cup (prepared). This typically satisfies daily fiber requirements and provides sufficient energy for breakfast or a mid-day meal. For more balanced meals, consider pairing it with a protein source, such as nuts or a plant-based yogurt.
How does raisin date and walnut oatmeal compare to traditional oatmeal with brown sugar?
Compared to traditional oatmeal with brown sugar, raisin date and walnut oatmeal is naturally sweetened with dried fruits, offering less refined sugar and more fiber, vitamins, and antioxidants. Walnuts add heart-healthy fats, whereas brown sugar offers few nutritional benefits, making this version a more nutrient-dense choice.
