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Oat egg base Calories
Oat-and-egg base with protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oat egg base (120 g) has 211 calories. That works out to 176 calories per 100 g. It contains 17.8 g of carbs, 12.2 g of protein, 9.7 g of fat and 2.5 g of fiber. Its 13.2 µg of Biotin covers 44% of the Daily Value. Its glycemic index is 44 (low), so it raises blood sugar slowly.
Oat egg base Nutrition Facts
Selected: 1 serving (medium) · 120 g
211
KCAL / 120G
Carbs
17.8g
· 6% DV
Protein
12.2g
· 24% DV
Fat
9.7g
· 12% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 24% · Fat 42%
Oat egg base nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 211 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 142 mg | 6% |
| Total carbohydrate | 17.8 g | 6% |
| Fiber | 2.5 g | 9% |
| Protein | 12.2 g | 24% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Oat egg base?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 211 kcal |
| 0.25 piece (quarter) | 55 g | 97 kcal |
| 1 piece (small) | 70 g | 123 kcal |
| 1 cup (shredded) | 95 g | 167 kcal |
| 100 g | 100 g | 176 kcal |
| ½ piece (half) | 110 g | 194 kcal |
| 1 cup (chopped) | 110 g | 194 kcal |
| 1 serving (large) | 180 g | 317 kcal |
| 1 piece (whole) | 220 g | 387 kcal |
Calculated from 176 calories per 100 g.
Frequently Asked Questions About Oat egg base
How do you make an oat egg base?
An oat egg base is made by mixing oats with beaten egg, then cooking the mixture in a lightly oiled pan or oven-safe dish. Let the mixture stand briefly so the oats absorb moisture, and cook until the center is set.
Can you use an oat egg base as a savory pancake?
Yes, an oat egg base works as a savory pancake. Keep it fairly thin in the pan so it cooks through, then serve it flat or fold it around cooked vegetables, cheese, or other fillings.
How do you stop an oat egg base from sticking to the pan?
Use a well-heated nonstick pan with a thin coating of oil to keep an oat egg base from sticking. Wait until the underside is set before lifting it; trying to turn it too early can tear the surface.
Do you need to blend the oats for an oat egg base?
No, blending is optional for an oat egg base. Whole rolled oats give it a chewier, more textured bite, while briefly pulsing the oats makes the mixture smoother and easier to spread evenly.
Can an oat egg base replace a tortilla or wrap?
Yes, a thin oat egg base can stand in for a tortilla or wrap, especially when it is cooked until flexible rather than crisp. Let it cool slightly before filling, and avoid overloading it so it does not split.
Can you add vegetables to an oat egg base?
Yes, finely chopped vegetables can go into an oat egg base. Cook or drain watery vegetables first, since excess moisture can leave the center soft and make the base harder to flip or hold together.
How do you make an oat egg base crispier?
For a crispier oat egg base, spread the mixture thinly and cook it a little longer over moderate heat, or finish it in the oven. A thick layer stays softer in the middle and is less likely to crisp evenly.
Can you make an oat egg base ahead for meal prep?
Yes, cook the oat egg base ahead, cool it, and refrigerate it in a sealed container. Reheat it in a pan or oven before serving; storing the cooked base separately from wet toppings helps it keep its texture.
Can you freeze an oat egg base?
Yes, an oat egg base can be frozen after cooking and cooling. Separate portions with parchment so they do not stick together, freeze them in an airtight container, and thaw in the refrigerator before reheating.
What toppings go well on an oat egg base?
Savory toppings such as sautéed mushrooms, spinach, tomato, cheese, or herbs pair well with an oat egg base. Cook watery toppings first and add them after the base has set to avoid making it soggy.
Oat egg base Vitamins & Minerals
Vitamins
Biotin
13.2µg · 44% DV
B12
0.62µg · 26% DV
B2
0.34mg · 26% DV
B5
1.14mg · 23% DV
Minerals
Manganese
0.86mg · 37% DV
Selenium
19µg · 35% DV
Phosphorus
202mg · 29% DV
Copper
0.13mg · 14% DV
Sodium
142mg · 6% DV
Potassium ⭐
187mg · 6% DV
Oat egg base Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat egg base
To burn the 211 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oat egg base?
Oat egg base is a simple mixture of oats and egg, cooked in a pan to make a soft, savoury base. It is more of a flexible home-cooking staple than a dish tied to one particular regional tradition, and the texture can range from tender to lightly crisp depending on the oats and cooking time.
Serve it warm for breakfast or a quick lunch, topped with greens, sliced tomato, herbs or a little cheese. It also works as a base for other toppings, much like a simple pancake. The egg contributes protein while the oats add fibre; each 100 g provides 10.2 g of protein. For a lighter result, cook it in a non-stick pan with little oil and fold in vegetables for extra variety.
How Nutritious Is Oat egg base?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oat egg base Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oat egg base Contain Allergens?
Contains these allergens:
Which Diets Is Oat egg base Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat egg base Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3.36g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.