| Portion summary |
Oats: 40 g dry oats
Peanut butter: 5 g
Maple syrup: 45 mL
Chia seeds: 2 g
Dates: 40 g
Raspberries: 24 g
Oats: 150 kcal, 5 g protein, 27 g carbohydrate, 3 g fat
Peanut butter: 30 kcal, 1 g protein, 1 g carbohydrate, 3 g fat
Maple syrup: 156 kcal, 0 g protein, 39 g carbohydrate, 0 g fat
Chia seeds: 10 kcal, 0 g protein, 1 g carbohydrate, 1 g fat
Dates: 110 kcal, 1 g protein, 30 g carbohydrate, 0 g fat
Raspberries: 12 kcal, 0 g protein, 3 g carbohydrate, 0 g fat |
Rolled oats: 40g (dry, 1/480 mL equivalent)
Peanut butter: 5g (5 mL equivalent)
Maple syrup: 60g (45 mL equivalent, ~45 mL)
Chia seeds: 1.5g (1/10 mL equivalent)
Dates: 40g
Raspberries: 20g (6 berries, ~3–4g each)
Rolled oats (40g dry): 150 kcal, 5g protein, 27g carbohydrate, 3g fat
Peanut butter (5g): 30 kcal, 1g protein, 1g carbohydrate, 2.5g fat
Maple syrup (60g): 156 kcal, 0g protein, 40g carbohydrate, 0g fat
Chia seeds (1.5g): 7 kcal, 0.3g protein, 0.6g carbohydrate, 0.5g fat
Dates (40g): 112 kcal, 0.7g protein, 30g carbohydrate, 0.1g fat
Raspberries (20g): 10 kcal, 0.2g protein, 2.4g carbohydrate, 0.1g fat |
| Assumptions |
1/480 mL oats was interpreted as about 40 g dry rolled oats
5 mL peanut butter was interpreted as about 5 g
45 mL maple syrup was interpreted as 45 mL
1/10 mL chia seeds was interpreted as about 2 g
6 raspberries were interpreted as about 24 g total
No additional milk, sweetener, or other ingredients were added beyond those listed |
Oats are standard rolled oats measured dry before any liquid was added
Peanut butter is a standard commercial variety (not a reduced-fat or sugar-added type)
Maple syrup is pure maple syrup, not a maple-flavoured syrup
Dates are Medjool or similar soft variety
Any liquid used to soak or cook the oats (water or similar) adds negligible calories |
