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Oatmeal with Tahini and Molasses Calories
Provides fiber, plant protein, and healthy unsaturated fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oatmeal with Tahini and Molasses (240 g) has 341 calories. That works out to 142 calories per 100 g. It contains 49 g of carbs, 10.3 g of protein, 12.2 g of fat and 7.9 g of fiber. Its 2.7 mg of Manganese covers 117% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Oatmeal with Tahini and Molasses Nutrition Facts
Selected: 1 cup (medium) · 240 g
341
KCAL / 240G
Carbs
49g
· 18% DV
Protein
10.3g
· 21% DV
Fat
12.2g
· 16% DV
Fiber
7.9g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 12% · Fat 32%
Oatmeal with Tahini and Molasses nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 341 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 49 g | 18% |
| Fiber | 7.9 g | 28% |
| Protein | 10.3 g | 21% |
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 Cup of Oatmeal with Tahini and Molasses?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 341 kcal |
| 100 g | 100 g | 142 kcal |
| ½ cup (half) | 120 g | 170 kcal |
| 0.75 cup (small) | 180 g | 256 kcal |
| 1 serving (large) | 300 g | 426 kcal |
| 1.5 cup (large) | 360 g | 511 kcal |
| 2 cup (extra large) | 480 g | 682 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Oatmeal with Tahini and Molasses
How do you make oatmeal with tahini and molasses?
Cook oats with milk or water until soft, then add tahini and molasses to make oatmeal with tahini and molasses. Stir them in or drizzle a tahini-molasses mixture over the bowl just before serving.
What kind of molasses is used in oatmeal with tahini and molasses?
Grape molasses is a common choice for oatmeal with tahini and molasses, while carob or mulberry molasses also works. Each has a distinct sweetness and flavor, so choose one you enjoy rather than assuming all molasses tastes the same.
Should you cook tahini and molasses with the oats?
No, you do not need to cook tahini and molasses with the oats. Stir them into the cooked oatmeal or spoon them over the top before serving; adding them at the end keeps their flavors distinct and makes the sweetness easier to adjust.
Can oatmeal with tahini and molasses be eaten cold?
Yes, oatmeal with tahini and molasses can be eaten cold as well as warm. Chill cooked oats or prepare them overnight, then add the tahini and molasses before eating; loosen the mixture with a splash of milk if it thickens.
Can you make overnight oatmeal with tahini and molasses?
Yes. Mix oats with milk or yogurt and refrigerate them in a covered container overnight. Add tahini and molasses in the morning so you can adjust the flavor and texture without the mixture becoming overly dense.
How do you stop oatmeal with tahini and molasses from getting too thick?
Add more milk or water a little at a time and stir until oatmeal with tahini and molasses reaches the texture you want. Oats absorb liquid as they stand, so this is especially useful when serving leftovers or overnight oats.
How long does oatmeal with tahini and molasses last in the fridge?
Store oatmeal with tahini and molasses in a covered container in the refrigerator and eat it within about 3 days. Reheat it with a little milk or water if needed, and avoid leaving cooked oatmeal at room temperature for an extended period.
Is oatmeal with tahini and molasses a good pre-workout breakfast?
It can work as a pre-workout breakfast because oats provide carbohydrates, while tahini adds fat that can make the meal feel heavier. If you are exercising soon, choose a smaller amount of tahini or leave more time to digest.
Is oatmeal with tahini and molasses suitable for people with diabetes?
It can fit into a diabetes meal plan, but molasses adds sugar and may affect blood glucose. The suitable portion depends on an individual’s plan and response, so ask a doctor or dietitian if you need help tailoring it.
How can you make oatmeal with tahini and molasses less sweet?
Use less molasses and let the tahini’s toasted, slightly savory flavor come through. You can also add plain yogurt or unsweetened milk; avoid adding extra sweeteners, since the molasses already supplies sweetness.
Oatmeal with Tahini and Molasses Vitamins & Minerals
Vitamins
B1
0.24mg · 20% DV
Biotin
5.04µg · 17% DV
B3
1.44mg · 9% DV
B5
0.43mg · 9% DV
Minerals
Manganese
2.69mg · 117% DV
Copper
0.6mg · 67% DV
Phosphorus
307mg · 44% DV
Selenium
20µg · 36% DV
Potassium ⭐
377mg · 11% DV
Sodium
17mg · 1% DV
Oatmeal with Tahini and Molasses Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oatmeal with Tahini and Molasses
To burn the 341 calories in 1 cup (medium) (240 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 Oatmeal with Tahini and Molasses?
Oatmeal with Tahini and Molasses combines cooked oats with tahini, a sesame paste, and molasses. The result brings together a familiar porridge base and ingredients widely used in Turkish cooking; the molasses may vary, so the flavour can range from gently fruity to deeply sweet.
It works warm for breakfast or as a filling snack, with the tahini stirred in or swirled over the top. The oats are soft and creamy, while tahini adds a savoury nuttiness and molasses a rich sweetness. It offers fibre, plant protein and unsaturated fats, with 3.3 g of fibre per 100 g. For a lighter bowl, use a smaller drizzle of each topping, or add fresh fruit for contrast.
How Nutritious Is Oatmeal with Tahini and Molasses?
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 Oatmeal with Tahini and Molasses Processed?
NOVA 3
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 Oatmeal with Tahini and Molasses Contain Allergens?
Contains these allergens:
Which Diets Is Oatmeal with Tahini and Molasses Good For?
Vegan
✓ 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
Oatmeal with Tahini and Molasses Fat Profile
SATURATED
1.8g
MONOUNSATURATED
4.44g
POLYUNSATURATED
5.04g
Omega 6:3 ratio 70.3:1
Above the ideal 4:1 (70.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.