Apple & Oatmeal Mash
Apple & Oatmeal Mash is a simple, comforting dish made by cooking rolled oats with diced or mashed apples, often sweetened with a touch of cinnamon or maple syrup. It is a popular breakfast or snack in Western countries, particularly in the United States, Canada, and the United Kingdom, valued for its ease and wholesome ingredients.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber, providing sustained energy and supporting digestive health. A typical serving contains around 200-250 calories, with minimal fat and a moderate amount of plant-based protein from the oats.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 5 g |
| Carbs | 45 g |
| Fat | 4 g |
| Fiber | 6 g |
| Sugar | 15 g |
| Sodium | 10 mg |
| Manganese | 1.5 mg |
| Phosphorus | 180 mg |
| Magnesium | 60 mg |
| Iron | 2.5 mg |
| Zinc | 1.5 mg |
| Vitamin B1 (Thiamine) | 0.3 mg |
| Potassium | 250 mg |
| Vitamin C | 4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents a classic, no-fuss home cooking staple, often associated with healthy, quick meal prep. Nutritionally, the combination of soluble fiber from oats (beta-glucan) and pectin from apples creates a particularly gut-friendly and heart-healthy meal.
