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Nutrition breakdown

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Nutrition score

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Oat bran with blueberries & flaxseed
Oat bran with blueberries & flaxseed
44 Nutrition score
Breakfast 🥄 2 min prep 🔥 5 min cook 👤 1 serving

Quick-cook oat bran with cholesterol-lowering beta-glucan, blueberries rich in anthocyanins and omega-3 flaxseed.

vegan cholesterol friendly high fibre heart healthy
Ingredients (per serving)
Method
  1. 1 Bring oat milk to a simmer. Stir in oat bran.
  2. 2 Cook 3-4 minutes stirring constantly until thick and creamy.
  3. 3 Pour into bowl. Top with blueberries and ground flaxseed.
  4. 4 Add a touch of honey to taste.

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Nutrition per serving
1561 kJ
Energy (kJ)
373 kcal
Energy (kcal)
56.2 g
Carbohydrate
13.2 g
Fibre (NSP)
13.1 g
Protein
10.9 g
Fat
8.8 g
Total Sugars
3.8 mg
Sodium
0.01 g
Salt
28.8 kcal
Energy (kcal, CoFID)
Micronutrient
Calcium 272 mg
Potassium 208 mg
Phosphorus 76.2 mg
Chloride 52 mg
Magnesium 46.4 mg
Vitamin C 32 mg
Folate 26.3 µg
Selenium 2.5 µg
Vitamin A (RAE) 1.1 µg
Niacin (B3) 0.628 mg
Iron 0.626 mg
Zinc 0.51 mg
Vitamin K 0.43 µg
Thiamin (B1) 0.388 mg
Manganese 0.264 mg
Pantothenic Acid (B5) 0.259 mg
Vitamin E (alpha-TE) 0.151 mg
Copper 0.146 mg
Vitamin B6 0.095 mg
Riboflavin (B2) 0.032 mg
Minerals
Iodine 0.8 µg
Fatty acids
Polyunsaturated fat (PUFA) 2.9 g
Monounsaturated fat 0.75 g
Saturated fat 0.75 g
Sugars (breakdown)
Sucrose 3.5 g
Fructose 1.9 g
Glucose (dextrose) 1.6 g
Carbohydrate (breakdown)
Starch 2.7 g
Amino acids
Glutamic acid 3 g
Aspartic acid 0.874 g
Leucine 0.78 g
Arginine 0.681 g
Proline 0.581 g
Valine 0.574 g
Phenylalanine 0.539 g
Serine 0.503 g
Alanine 0.46 g
Isoleucine 0.452 g
Glycine 0.402 g
Tyrosine 0.38 g
Threonine 0.37 g
Lysine 0.355 g
Methionine 0.273 g
Histidine 0.264 g
Cysteine 0.192 g
Tryptophan 0.137 g
Phytosterols & stanols
Plant sterols (total) 30 mg
β-Sitosterol 21 mg
Campesterol 4.5 mg
Stigmasterol 4.5 mg
Plant stanols (total) 1 mg
Carotenoids
Beta-carotene 12.8 µg
Proximate
Water 250 g
Fats & Fatty Acids
Omega-3 (Alpha-linolenic acid) 2.4 g
Omega-6 (Linoleic acid) 1.3 g
Flavonols
Quercetin 11.5 mg
Myricetin 2.3 mg
Kaempferol 1.9 mg
Flavones
Luteolin 1.4 mg
Apigenin 0.008 mg
Flavanols (Flavan-3-ols)
Catechin (+) 78.8 mg
Epicatechin (-) 20.5 mg
Anthocyanins
Malvidin (total glycosides) 50.8 mg
Delphinidin (total glycosides) 18.7 mg
Cyanidin (total glycosides) 7.7 mg
Pelargonidin (total glycosides) 2.1 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.