Spiced Pumpkin Steel-Cut Oatmeal
Inspired by techniques from NYT Cooking.
Warming pumpkin pie spices permeate creamy steel-cut oats in this harvest-ready porridge, finished with optional apple and sauce for brightness.
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Method
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Why this label?
- Total fat: 18.5 % of energy (limit ≤ 30%)
- Saturated fat: 7.9 % of energy (limit < 10%)
- Free sugars: 9.8 % of energy (limit < 10%)
- Salt: 0.96 g (limit ≤ 1.7 g)
- Fibre or fruit & veg: 6.7 g fibre / 66 g veg (limit ≥ 4.1 g fibre or 80 g fruit & veg)
Per serving, worked out from the nutrition table against our rule based on the WHO healthy diet guidance. Not endorsed by WHO.
EU nutrition claims
- Source of protein: 3.8 g protein per 100 kcal, about 15% of energy (needs ≥ 12%)
- Source of fibre: 2 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 179 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
8.1 g per serving
16.2 % of the 50 g daily maximum · 32.4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large saucepan with lid
- wooden spoon
- measuring jug
- chopping board
- knife
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 331 kcal |
| Protein | 12.5 g |
| Carbohydrate | 56.9 g |
| of which sugars | 23.8 g |
| of which free sugars | 8.1 g |
| Fat | 6.8 g |
| of which saturates | 2.9 g |
| Fibre | 6.7 g |
| Salt | 0.96 g |
Protein per 100 kcal
3.8 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
