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Oats with Fruit and Peanuts Calories
Oatmeal with fruit and peanuts, providing fiber, complex carbohydrates, and plant-based fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oats with Fruit and Peanuts (240 g) has 307 calories. That works out to 128 calories per 100 g. It contains 48 g of carbs, 9.8 g of protein, 9.6 g of fat and 7.4 g of fiber. Its 2.2 mg of Manganese covers 94% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oats with Fruit and Peanuts Nutrition Facts
Selected: 1 cup (medium) · 240 g
307
KCAL / 240G
Carbs
48g
· 17% DV
Protein
9.8g
· 20% DV
Fat
9.6g
· 12% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 12% · Fat 28%
Oats with Fruit and Peanuts nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 307 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 48 g | 17% |
| Fiber | 7.4 g | 26% |
| Protein | 9.8 g | 20% |
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 Oats with Fruit and Peanuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 307 kcal |
| 1 tablespoon (medium) | 15 g | 19 kcal |
| 2 tablespoon (large) | 30 g | 38 kcal |
| 100 g | 100 g | 128 kcal |
| ½ cup (medium) | 120 g | 154 kcal |
| 1 serving (small) | 200 g | 256 kcal |
| 1 bottle (medium) | 250 g | 320 kcal |
| 1 cup (large) | 300 g | 384 kcal |
| 1 serving (large) | 300 g | 384 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Oats with Fruit and Peanuts
How do you make Oats with Fruit and Peanuts?
Cook the oats with milk or water, then top them with chopped fruit and peanuts. For a no-cook version, soak the oats in milk or yogurt in the refrigerator and add the fruit and peanuts just before eating to keep their texture.
What fruit goes best with Oats with Fruit and Peanuts?
Banana, apple, berries, and sliced pear all pair well with Oats with Fruit and Peanuts. Banana makes the bowl naturally sweeter, while berries add a tart contrast. Add juicy fruit shortly before serving so the oats do not become watery.
Can you make Oats with Fruit and Peanuts overnight?
Yes, you can prepare Oats with Fruit and Peanuts overnight. Stir the oats with milk or yogurt and refrigerate them in a covered container. Add the fruit and peanuts in the morning to keep the fruit fresh and the peanuts crunchy.
Are Oats with Fruit and Peanuts eaten hot or cold?
Oats with Fruit and Peanuts can be eaten hot or cold. Cook the oats on the stove or in the microwave for a warm bowl, then add the toppings; for a chilled version, soak the oats in the refrigerator before serving.
Can you use frozen fruit in Oats with Fruit and Peanuts?
Yes, frozen fruit works in Oats with Fruit and Peanuts. Stir it into hot oats while they are cooking, or thaw it first for a cold bowl. Frozen berries release juice as they soften, so add them gradually if you want a thicker texture.
Should peanuts be added before or after cooking Oats with Fruit and Peanuts?
Add the peanuts after cooking Oats with Fruit and Peanuts if you want them to stay crunchy. Stirring them in while the oats are hot softens them and spreads their flavor through the bowl. Chopped peanuts are easier to mix than whole ones.
Can you make Oats with Fruit and Peanuts without cooking them?
Yes, Oats with Fruit and Peanuts can be made without cooking. Mix the oats with milk, yogurt, or a plant-based drink and refrigerate until softened. Add the fruit and peanuts just before eating for a fresher taste and better texture.
Are Oats with Fruit and Peanuts a filling breakfast?
Yes, Oats with Fruit and Peanuts can make a filling breakfast because oats provide fiber and peanuts contribute plant-based fats. Pair the bowl with a drink, and adjust the amount of fruit or liquid to suit the texture you prefer.
How do you keep Oats with Fruit and Peanuts from getting soggy?
Keep Oats with Fruit and Peanuts from getting soggy by storing the oats, fruit, and peanuts separately and combining them just before eating. If you prepare the oats ahead, use firm fruit such as apple and add juicy berries at serving time.
Can you meal-prep Oats with Fruit and Peanuts?
Yes, you can meal-prep Oats with Fruit and Peanuts by portioning the oats and soaking liquid into covered containers in the refrigerator. Prepare only a few days ahead, and pack the fruit and peanuts separately so they keep their flavor and texture.
Oats with Fruit and Peanuts Vitamins & Minerals
Vitamins
B1
0.29mg · 24% DV
Vitamin E
2.64mg · 18% DV
B5
0.84mg · 17% DV
Biotin
4.8µg · 16% DV
Minerals
Manganese
2.16mg · 94% DV
Copper
0.36mg · 40% DV
Phosphorus
264mg · 38% DV
Magnesium
96mg · 23% DV
Potassium ⭐
432mg · 13% DV
Sodium
72mg · 3% DV
Oats with Fruit and Peanuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oats with Fruit and Peanuts
To burn the 307 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 Oats with Fruit and Peanuts?
Oats with fruit and peanuts combines rolled oats with fruit and crunchy peanuts for a simple breakfast bowl. The oats have a soft, hearty texture, while fruit brings sweetness and the peanuts add a savoury, nutty note. Enjoy it warm as porridge or chilled after soaking the oats in milk or a plant-based drink; yoghurt is another easy base.
It makes a filling start to the day and fits naturally into breakfast routines in many places, with coffee, tea or on its own. Oats contribute fibre and complex carbohydrates, while peanuts provide plant-based fats. For a lighter bowl, choose fresh fruit and skip sweetened toppings; a spoonful of yoghurt pairs well if you want extra creaminess.
How Nutritious Is Oats with Fruit and Peanuts?
Nutrient density
Medium
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 Oats with Fruit and Peanuts 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 Oats with Fruit and Peanuts Contain Allergens?
Contains these allergens:
Which Diets Is Oats with Fruit and Peanuts 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
Oats with Fruit and Peanuts Fat Profile
SATURATED
1.68g
MONOUNSATURATED
4.08g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 43.2:1
Above the ideal 4:1 (43.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.