Oatmeal with whey & banana: Calories, Protein & Nutrients
363 kcal · 36 g protein · 45 g carbs · 6 g fat · 5.5 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Whey protein (dry) 1¼ × one scoop | 38 g | 144 | 29.2 | 3.0 | 2.2 | 0.0 |
| Oatmeal (cooked with water) 1 × one cup | 234 g | 166 | 5.9 | 28.1 | 3.6 | 4.0 |
| Banana ½ × one medium | 59 g | 53 | 0.6 | 13.5 | 0.2 | 1.5 |
| Total | 330 g | 363 | 35.8 | 44.6 | 6.0 | 5.5 |
Oatmeal (cooked with water) brings the most calories (46%); Whey protein (dry) the most protein (82%); Oatmeal (cooked with water) the most sodium (94%).
Where the calories come from
Protein 39% · Carbohydrate 49% · Fat 15% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 36 g | 72% | |
| Carbohydrate | 45 g | 16% | |
| Fat | 6.0 g | 8% | |
| Saturated fat * | 0.8 g | 4% | |
| Fiber | 5.5 g | 20% | |
| Sugars * | 7.8 g | — | |
| Sodium * | 9.9 mg | 0% | |
| Potassium * | 375 mg | 8% | |
| Calcium * | 24 mg | 2% | |
| Iron * | 2.3 mg | 13% | |
| Magnesium * | 79 mg | 19% | |
| Zinc * | 2.4 mg | 22% | |
| Selenium * | 13 mcg | 24% | |
| Vitamin B12 * | 0.0 mcg | 0% | |
| Vitamin D * | 0.0 mcg | 0% | |
| Folate * | 26 mcg DFE | 6% | |
| Vitamin K * | 1.0 mcg | 1% |
* One or more foods have no USDA value for this nutrient, so the total is a minimum.
Against the other 72 meals
- Protein per 100 kcal: 9.9 g, rank 15 of 73. Best breakfast on this measure: Cottage cheese & pineapple (14.5 g).
- Fiber: rank 38 of 73 (highest first).
- Sodium: rank 7 of 73 (lowest first).
- Calories: rank 31 of 73 (lightest first).
Common questions
How many calories are in oatmeal with whey & banana?
About 363 kcal for the portions listed (330 g of food in total), from USDA FoodData Central values.
How much protein is in oatmeal with whey & banana?
36 g — 9.9 g per 100 kcal, which ranks 15 of 73 meals on this site.
How much fiber and sodium?
5.5 g of fiber (20% of the 28 g Daily Value) and 10 mg of sodium (0% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator