Keto Grain Free "Instant Oats"
Low Carb
High Fiber
Low Glycemic
Nutrition per serving
Protein
13 g
Net Carbs
24 g
Fat
39 g
Calories
521 kcal
Carb/Fat Profile
Carb Low
Protein Profile
Protein Low
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Porridge/Cereal
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
0.20
100 g
1.00
tbsp, ground
0.75
cup
1.00
oz (23 whole kernels)
List of Ingredients
Edit IngredientsInstructions
- Slice or chop the almonds and reserve 1 tablespoon.
- Mix all the ingredients.
- Let it sit for 10 minutes in the fridge to allow dry ingredients to hydrate.
- Serve with the remaining sliced almonds on top as garnishing.
Prep Time
5 min
Cook Time
0 min
Total Time
5 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
521
of 2000.0 kcal
of 2000.0 kcal
26%
of target
of target
-1479kcal
remaining
Calorie Composition
Fat
Dominant macro
Dominant macro
|
70%
38.6g |
Fats
|
|
11%
13.5g |
Protein
|
|
19%
24.2g |
Net Carbs
|
▼
Low Carb Level
Targets
Water
194 /
3700 g
5%
Fiber
12 /
30 g
38%
Protein
13 /
50 g
27%
Net Carbs
24 /
50 g
48%
Total Fat
39 /
70 g
55%
Sodium
142 /
2300 mg
6%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 25% | Energy | 75% |
| 20% | Protein | 80% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
3.2 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Omega-3 to 6 ratio is balanced.
Omega-6
4.4 g
Omega-3
1.4 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 79/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 34/100 | Medium |
 |
Vitamin Density Score | 80/100 | High |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 521 kcal |
26%
|
| Protein | 13 g |
27%
|
| Water | 194 g |
5%
|
| Fiber | 12 g |
38%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 81 ug |
9%
|
| Vitamin C | 1 mg |
1%
|
| Vitamin E | 14 mg |
92%
|
| Vitamin D | 2 ug |
9%
|
| Vitamin K1 | 0 ug |
0%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
10%
|
| Vitamin B2 | 0 mg |
34%
|
| Vitamin B3 | 2 mg |
13%
|
| Vitamin B5 | 1 mg |
10%
|
| Vitamin B6 | 0 mg |
12%
|
| Vitamin B7 | 21 ug |
68%
|
| Vitamin B9 | 18 ug |
5%
|
| Vitamin B12 | 1 ug |
28%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 444 mg |
44%
|
| Chromium | 0 mcg | -- |
| Copper | 1 mg |
120%
|
| Iodine | 0 mcg | -- |
| Iron | 5 mg |
27%
|
| Manganese | 3 mg |
126%
|
| Magnesium | 193 mg |
48%
|
| Phosphorus | 414 mg |
59%
|
| Potassium | 931 mg |
20%
|
| Selenium | 16 ug |
29%
|
| Sodium | 142 mg |
6%
|
| Zinc | 3 mg |
27%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 36 g |
12%
|
| Net Carbs | 24 g |
48%
|
| Sugars | 3 g |
6%
|
| Starches | 0 g |
1%
|
| Fiber | 12 g |
38%
|
| Soluble Fiber | 3 g |
34%
|
| Insoluble Fiber | 3 g |
17%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 13 g |
27%
|
| Alanine | 1 g |
12%
|
| Arginine † | 2 g |
31%
|
| Aspartic Acid | 1 g |
26%
|
| Cysteine † | 0 g |
26%
|
| Glutamic Acid † | 3 g |
54%
|
| Glycine † | 1 g |
15%
|
| Histidine * | 0 g |
6%
|
| Isoleucine * ^ | 0 g |
10%
|
| Leucine * ^ | 1 g |
18%
|
| Lysine * | 0 g |
9%
|
| Methionine * | 0 g |
23%
|
| Phenylalanine * | 1 g |
13%
|
| Proline † | 1 g |
12%
|
| Serine | 1 g |
13%
|
| Taurine | 0 g | -- |
| Threonine * | 0 g |
8%
|
| Tryptophan * | 0 g |
11%
|
| Tyrosine † | 0 g |
7%
|
| Valine * ^ | 1 g |
13%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 39 g |
55%
|
| Monounsaturated | 12 g |
58%
|
| Polyunsaturated | 6 g |
28%
|
| Omega-3 | 1 g |
7%
|
| Omega-3 ALA | 1 g |
7%
|
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 4 g |
22%
|
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 4 g |
22%
|
| Saturated | 19 g |
93%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 26 mg |
5%
|
| Betaine | 0 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |