🧪 Nutrition Facts
- Calories 129.9
- Total Fat 2.5 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 105.1 mg
- Potassium 125.1 mg
- Total Carbohydrate 22.0 g
- Dietary Fiber 3.0 g
- Sugars 0.0 g
- Protein 4.0 g
- Vitamin A 999.9 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.4 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 100.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 12.6 mg
- Magnesium 79.9 mg
- Manganese 0.0 mg
- Niacin 4.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 149.9 mg
- Riboflavin 0.3 mg
- Thiamin 0.3 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Oatmeal with Flax contains 129.9 calories per serving (1 Serving (34.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 22.0g per serving (69.6% of calories), with a good 3.0g of dietary fiber. It contains 12.6mg of iron (70% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Whole Grain Rolled Oats, Flaxseed, Salt. Vitamins & Minerals: Thiamin Mononitrate*, Riboflavin*, Niacinamide*, Pyridoxine Hydrochloride*, Folic Acid*, Vitamin a Palmitate, Ferric Orthophosphate (source of Iron), Sodium Chloride, Calcium Carbonate, Alpha Tocopherol Acetate (vitamin E).
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Ferric Orthophosphate, Niacinamide, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Vitamin A Palmitate, Calcium Carbonate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Oatmeal with Flax — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Oatmeal with Flax contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 129.9 kcal | 6.5% |
| Total Fat | 2.5 g | 3% |
| Saturated Fat | 0.5 g | 2% |
| Sodium | 105.1 mg | 5% |
| Total Carbohydrate | 22.0 g | 8% |
| Dietary Fiber | 3.0 g | 11% |
| Protein | 4.0 g | 8% |
| Vitamin A | 999.9 IU | 20% ✅ |
| Thiamin (B-1) | 0.34 mg | 28% ✅ |
| Riboflavin (B-2) | 0.34 mg | 26% ✅ |
| Niacin (B-3) | 4.0 mg | 25% ✅ |
| Vitamin B-6 | 0.40 mg | 24% ✅ |
| Calcium | 100.0 mg | 8% |
| Iron | 12.6 mg | 70% ✅ |
| Potassium | 125.1 mg | 3% |
| Magnesium | 79.9 mg | 19% |
| Phosphorus | 149.9 mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Oatmeal with Flax accounts for 6.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 69.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 129.9 calories in Oatmeal with Flax? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.8 min |
| Walking: 17 minutes per mile | 22.4 min |
| Cycling (Low Intensity) | 14.2 min |
| HIIT | 12.0 min |
| Yoga | 31.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Oatmeal with Flax
Is Oatmeal with Flax good for weight loss?
Oatmeal with flax can support weight loss efforts because it's relatively low in calories at about 130 per serving while providing 3g of fiber and 4g of protein to help you feel satisfied. The fiber content is particularly helpful for managing hunger between meals.
Is Oatmeal with Flax a good snack for kids?
Yes, it's a good option for kids—mild in flavor, easy to prepare, and the added vitamins and minerals support growing bodies. The fiber content also promotes healthy digestion.
Is Oatmeal with Flax gluten-free?
This product is not gluten-free, as it's made from whole grain rolled oats that typically contain gluten unless specifically certified otherwise.
What vitamins or minerals stand out in Oatmeal with Flax?
Iron stands out at 12.6mg per serving, which is substantial for a breakfast cereal and supports healthy oxygen transport in the body. You'll also get B vitamins from the fortification, including thiamin and folic acid, plus vitamin E from the flaxseed component.
What diets does Oatmeal with Flax suit?
This works well for vegetarian, vegan, and heart-healthy diets. The combination of oats and flaxseed provides plant-based protein and omega-3 fatty acids that fit these eating patterns.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
