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Oatmeal with nectarine

David Janitzek
April 02, 2025
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Preparation steps

Mix oat flakes with yogurt.

Peel the tangerine and cut into small cubes.

Mix the tangerine with the yogurt.

Sprinkle with coconut flakes.

Tags:

Protein-rich diet Protein diet Junior

Preparation time

3 Minutes

Number of portions

1

Degree of flatness

1 / 5

Allergens

Lactose, Milk, Gluten

Occasions

-

Types

-

Statistic

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

Nectarine

Alternatively, use nectarine.

1 × Piece (100 g)

100 g

Coconut flakes

1 × Teaspoon (4 g)

4 g

Nutritional composition for all portions of the recipe

Proteins 20%

26.13g / 95.05 g

Fats 30%

16.86g / 63.37 g

Carbohydrates 50%

49.6g / 105.61 g

Kcal

454.66Kcal / 1901.02 Kcal

Comments

The author of the recipe is Dietspremium

The original language of creation is Polish. If the current language is different, some content may be displayed in the original language or may not be fully understandable due to machine translation.

Protein	20.25g / 95.05 g
Zinc	1.17mg / 10 mg
Phosphorus	303.75mg / 700 mg
Magnesium	24.81mg / 350 mg
Potassium	317.25mg / 4000 mg
Selenium	21.825µg / 70 µg
Fat	11.25g / 142.58 g
Calcium	225mg / 1000 mg
Vitamin B1 (Thiamin)	0.045mg / 1.1 mg
Vitamin B12 (Cobalamin)	1.695µg / 4 µg
Vitamin B2 (Riboflavin)	0.63mg / 1.4 mg
Vitamin B5 (Pantothenic acid)	0.75mg / 5 mg
Vitamin B9 (Folic acid)	11.25µg / 300 µg
Carbohydrate	9g / 237.63 g

Protein	4.76g / 95.05 g
Fiber	2.76g / 30 g
Zinc	1.24mg / 10 mg
Phosphorus	173.2mg / 700 mg
Fatty monounsaturated	1.044g g
Fatty saturated	0.5g g
Fatty polyunsaturated	1.16g g
Magnesium	51.6mg / 350 mg
Manganese	1.676mg / 2.3 mg
Copper	0.22mg / 1.5 mg
Potassium	151.6mg / 4000 mg
Sucrose	0.36g g
Sodium	2mg / 1500 mg
Fat	2.88g / 142.58 g
Calcium	21.6mg / 1000 mg
Vitamin B1 (Thiamin)	0.184mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.06mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.348mg / 15 mg
Vitamin B6 (Pyridoxine)	0.06mg / 1.6 mg
Vitamin B9 (Folic acid)	34.4µg / 300 µg
Vitamin E	0.72mg / 14 mg
Carbohydrate	27.72g / 237.63 g
Iron	1.56mg / 15 mg

Protein	0.9g / 95.05 g
Fiber	1.2g / 30 g
Zinc	0.13mg / 10 mg
Phosphorus	28mg / 700 mg
Ascorbic acid - Vitamin C	13.7mg / 110 mg
Fatty monounsaturated	0.08g g
Fatty polyunsaturated	0.08g g
Magnesium	13mg / 350 mg
Manganese	0.13mg / 2.3 mg
Copper	0.08mg / 1.5 mg
Potassium	214mg / 4000 mg
Sucrose	6.3g g
Sodium	1mg / 1500 mg
Fat	0.2g / 142.58 g
Calcium	9mg / 1000 mg
Vitamin B1 (Thiamin)	0.02mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.04mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.1mg / 15 mg
Vitamin B6 (Pyridoxine)	0.02mg / 1.6 mg
Vitamin B9 (Folic acid)	4µg / 300 µg
Vitamin A	17µg / 800 µg
Vitamin E	1.8mg / 14 mg
Carbohydrate	11.8g / 237.63 g
Iron	0.5mg / 15 mg

Protein	0.224g / 95.05 g
Fiber	0.844g / 30 g
Zinc	0.036mg / 10 mg
Phosphorus	6.4mg / 700 mg
Fatty monounsaturated	0.1832g g
Fatty saturated	2.13g g
Fatty polyunsaturated	0.0548g g
Magnesium	3.6mg / 350 mg
Manganese	0.072mg / 2.3 mg
Copper	0.022mg / 1.5 mg
Potassium	26.4mg / 4000 mg
Sucrose	0.224g g
Sodium	1.12mg / 1500 mg
Fat	2.528g / 142.58 g
Calcium	0.92mg / 1000 mg
Vitamin B1 (Thiamin)	0.0012mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.002mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.036mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0036mg / 1.6 mg
Vitamin B9 (Folic acid)	0.96µg / 300 µg
Vitamin E	0.0504mg / 14 mg
Carbohydrate	1.08g / 237.63 g
Iron	0.144mg / 15 mg

Protein	26.13g / 95.05 g
Fiber	4.8g / 30 g
Zinc	2.58mg / 10 mg
Phosphorus	511.35mg / 700 mg
Ascorbic acid - Vitamin C	13.7mg / 110 mg
Fatty monounsaturated	1.3g g
Fatty saturated	2.63g g
Fatty polyunsaturated	1.29g g
Magnesium	93.01mg / 350 mg
Manganese	1.88mg / 2.3 mg
Copper	0.32mg / 1.5 mg
Potassium	709.25mg / 4000 mg
Sucrose	6.88g g
Selenium	21.83µg / 70 µg
Sodium	4.12mg / 1500 mg
Fat	16.86g / 142.58 g
Calcium	256.52mg / 1000 mg
Vitamin B1 (Thiamin)	0.25mg / 1.1 mg
Vitamin B12 (Cobalamin)	1.7µg / 4 µg
Vitamin B2 (Riboflavin)	0.73mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.49mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.75mg / 5 mg
Vitamin B6 (Pyridoxine)	0.08mg / 1.6 mg
Vitamin B9 (Folic acid)	50.61µg / 300 µg
Vitamin A	17µg / 800 µg
Vitamin E	2.57mg / 14 mg
Carbohydrate	49.6g / 237.63 g
Iron	2.2mg / 15 mg

Oatmeal with nectarine

Greek natural yogurt

Oat flakes

Nectarine

Coconut flakes