Quinoa & Oatmeal Breakfast: Tasty & Nutrient Dense

So last night’s encounter with a of bunch wide eyed curious omnivores made me wonder: just how much of everything (calories, nutrients) am I really getting?
I made breakfast like usual and then looked up the nutrition data. Here’s what I ate and then I put the totals, including the recommended daily allowance (RDA). I didn’t do all of the nutrients, just the main ones that everyone is obsessed with: protein, calcium, vitamin C, fiber, iron, fat.
I want to also point out the benefit of eating citrus and or fruits, with iron rich foods because the vitamin C in these foods makes iron more bioavailable (or easier for your body to absorb and use). Cow’s milk actually inhibits the absorption of iron, so anyone with anemia or low iron levels should either stop drinking cow’s milk/cheese (my recommendation!) or drink/eat seperately from iron rich foods.
As you can see, I’m not withering away from protein, calcium, or iron deficiency, especially considering I also had 3 orange poppyseed muffins (which I did not calculate) with my breakfast, so I got even more protein, calories, calcium, ect. then what is listed here. I didn’t include their nutrition information because I made them myself, but if I were to take a guess, they’re about 125 calories each, 3 grams of fiber each, 4 grams of protein each…(they are made out of oat and barley flour, no oil), but that’s just a guess.
And this is just breakfast!
1 c. cooked quinoa
1c. cooked oatmeal
1 TBS. blackstrap molasses & 1/2 tsp. cinnamon
1 c. sliced raw mango
1/2 grapefruit
1/4 c. fortified rice milk
Nutrition Information (from www.nutritiondata.com):
  • Calories: 630
  • Fat: 9 g (13% of total calories from fat)
  • Protein: 16 g (32% of RDA & 10% of total calories from protein)
  • Calcium: 25% RDA
  • Iron: 35% RDA
  • Vitamin C: 140% RDA
  • Fiber: 14 g (56% RDA)


  1. Deja
    on March 26, 2009 at 7:51 pm said:

    Wahoo! Eat that, wide-eyed omnivores! (get it? get it?) 😉

  2. Abbie
    on March 26, 2009 at 4:07 pm said:

    I thought the exact same thing after reading your post: am I getting enough nutrients from what I eat. Funny how I never worried about it before.