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Is It Ok To Eat Raw Oats In A Smoothie?

Do I need to cook oats before putting in a smoothie?

When it comes to adding oats to your smoothie, whether or not you need to cook them depends on your personal preference.

Some people prefer to cook their oats first and then add them to the smoothie, while others prefer to use raw oats.

The benefits of using raw oats in a smoothie

There are some benefits to using raw oats in your smoothie.

For starters, they add a nice texture and thickness that can mimic a milkshake-like consistency.

Raw oats are also high in fiber, which can help you feel fuller for longer periods of time and aid in digestion.

How much raw oats can I put in a smoothie?

The amount of raw oats you should add to your smoothie depends on the recipe and your personal taste.

A good rule of thumb is usually around 1/4 cup of uncooked rolled oats per serving size.

Is it healthier to eat oats raw or cooked?

Eating either cooked or raw oats can be healthy, as both have their own unique nutritional benefits.

However, cooking the oatmeal can make it easier for your body to digest and access its nutrients.

If you choose to eat raw oats, make sure they are clean and uncontaminated with bacteria or other harmful particles.

Can you just blend oats?

If you are looking for an easy way to incorporate more fiber into your diet, blending up some dry rolled or steel-cut oats is an option.

However, keep in mind that they will absorb liquid quickly and become very thick.

You may need to add extra liquid or blend them longer than usual.

Is it OK to put steel cut oats in a smoothie?

You can definitely use steel-cut oats in your smoothies but may run into some issues with texture due to their larger size compared to rolled oat varieties.

Cooking the steel-cut oat first may help reduce this issue.

Is it OK to Eat Uncooked Oats?

Oats are a nutritious whole grain that provides the body with numerous health benefits.

Many people enjoy adding oats to their smoothies, but the question that often comes up is whether it is OK to eat uncooked oats.

The Short Answer: Yes

It is generally safe to eat uncooked oats, in moderation.

However, there are some things to keep in mind when consuming raw oats.

Benefits of Raw Oats

Raw oats contain more resistant starch than cooked oats, which can aid digestion and promote feelings of fullness.

They also retain more nutrients since they aren’t exposed to high heat during cooking.

How Much Raw Oats Can I Put in a Smoothie?

One-third cup of raw oats per serving is a good starting point for beginners.

As tolerance builds up over time, you can gradually increase the amount as desired.

Is It Healthier To Eat Oats Raw or Cooked?

Cooking oats make them easier on the digestive system and enhances nutrient absorption while deactivating harmful enzymes.

However, raw oats retain more nutrients than cooked ones due to less exposure to heat.

Can You Just Blend Oats?

You can blend rolled or quick-cooking oats without any issues.

However, steel-cut oats are too hard and may result in a gritty and unappealing texture in your smoothie.

What Kind of Oats Should I Put in a Smoothie?

The best types of oats for smoothies are rolled or quick-cooking since they blend easily without altering the texture significantly.

You can also use oat flour if you prefer a smoother consistency, but it’s not as nutritionally dense as whole grains.

The Bottom Line

Eating raw oats is safe and beneficial when done moderately.

As with anything else consume in moderation– don’t go overboard with your portions at once! A few tablespoons added to your smoothie will do just fine!

What Are the Benefits of Raw Oats in a Smoothie?

If you’re wondering whether or not it’s okay to put raw oats in your smoothie, the answer is yes!

In fact, adding raw oats to your smoothie can provide numerous health benefits as they are packed with nutrients that support overall health.

1. A Good Source of Fiber

Oats contain both soluble and insoluble fiber which have different health benefits.

Insoluble fiber helps promote bowel regularity, while soluble fiber helps reduce cholesterol levels and stabilizes blood sugar levels.

Including raw oats in your smoothie can help you meet your daily recommended fiber intake.

2. Boosts Energy

Oats are an excellent source of complex carbohydrates which provide long-lasting energy.

Including raw oats in your smoothie can help keep you feeling full and energized throughout the day, making it a perfect breakfast option for busy mornings.

3. Helps with Weight Loss

Creating a calorie deficit is essential for weight loss.

Since raw oats are packed with nutrients, including them in your smoothie can help you feel fuller longer without consuming extra calories which can aid in weight loss goals.

4. Rich in Nutrients

Oats are rich in various nutrients such as iron, magnesium, zinc, and B vitamins that have different vital functions within the body.

Consuming these nutrients helps to maintain overall body health.

In conclusion, incorporating raw oats into your smoothie offers multiple health benefits such as providing dietary fiber, boosting energy levels and promoting healthy weight loss plans while being nutrient-rich.

How much raw oats can I put in a smoothie?

It depends on personal preference

The amount of raw oats you can put in a smoothie ultimately depends on your personal preference.

Some people may prefer a thicker consistency, while others may prefer a smoother texture.

As a general guideline, start by adding ¼ cup of raw oats to your smoothie and increase the amount gradually as per your liking.

Be mindful of calorie intake

While adding raw oats to your smoothie provides numerous health benefits, it is important to be mindful of your calorie intake.

Each ½ cup serving of raw oats contains around 150 calories.

Therefore, if you are watching your calorie intake, it is recommended that you limit the amount of raw oats in your smoothies.

Consider pairing with other nutrient-rich ingredients

Adding other nutrient-rich ingredients to your oatmeal smoothie can enhance its nutritional value and flavor.

Some healthy and delicious additions include fresh fruits, leafy greens, natural sweeteners like honey or maple syrup, and unsweetened nut milks like almond or coconut milk.

Avoid overconsumption

While it is safe to consume raw oats in moderation through smoothies or overnight oatmeal bowls, excessive consumption can cause digestive issues due to their high fiber content.

Make sure to vary the foods in your diet and avoid relying solely on raw oats for nutrients.

Overall, adding an appropriate amount of raw oats to your daily smoothies can provide essential nutrients such as fiber, protein and vitamins without compromising flavor.

By considering these tips above, you can create the perfect oatmeal-smoothie ratio while keeping calorie intake under control at the same time!

Is it Healthier to Eat Oats Raw or Cooked?

Oats are a healthy and versatile ingredient that can be used in many dishes, including smoothies.

But when it comes to incorporating oats into a smoothie, one of the questions most commonly asked is whether it is healthier to eat oats raw or cooked.

Cooking Oats

Cooking oats involves boiling them in water or milk until they become soft and creamy.

When the oats are cooked, they release soluble fiber, which is known to help lower cholesterol levels and improve digestion.

Another benefit of cooking oats is that it makes them easier to digest.

This is because cooking breaks down the starches in the oats, which can sometimes cause digestive issues when consumed raw.

Eating Oats Raw

Eating raw oats might seem like an easy way to add some extra nutrition to your smoothie.

However, raw oats contain phytic acid which binds with minerals such as iron and zinc making them less bioavailable.

In very high amounts, this can lead to mineral deficiencies over time.

Although consuming small amounts of raw oats in a smoothie will not cause any harm if you grind them first, you need to be careful not to eat too many uncooked oats regularly.

The Bottom Line

If you prefer adding uncooked oats to your smoothie for their nutty taste or chewy texture, it’s best that you first grind up the oat groats into a powder using a food processor or blender before incorporating into your smoothie.

In conclusion, cooking oatmeal releases more nutrients and breaks down insoluble fibers contained within the grains thereby making them much easier for digestion though still retaining all their essential nutrients.

Therefore, while both cooked and raw oats have nutritional benefits and can be incorporated into your diet in various ways, cooked oatmeal has more advantages over eating raw ones especially on matters concerning ease of digestion and preventing nutrient deficiencies induced by consuming too much phytic acid from uncooked foods.

Can you just blend oats?

The answer is yes, you can blend oats in a smoothie without cooking them first.

However, there are a few things to keep in mind when doing so.

Ensure the oats are finely ground

When adding raw oats to a smoothie, it’s important to ensure that they are finely ground so that they blend well and don’t make the consistency too gritty.

If your blender isn’t powerful enough to grind the oats finely, you may want to consider using oat flour instead.

Soak the oats beforehand

Soaking the oats before blending them can help make them easier to digest and also improve their texture in the smoothie.

To do this, simply add the desired amount of oats to a bowl and cover them with water.

Let them soak for at least 20 minutes before draining off any excess water and adding them to your smoothie.

Consider using rolled or quick oats

Rolled or quick oats tend to be easier to blend and have a smoother texture than steel-cut oats.

If you’re concerned about blending whole raw oats in your smoothie, try using rolled or quick oats instead for a smoother consistency.

In conclusion, blending raw oats in a smoothie is perfectly fine as long as they are ground well and/or soaked beforehand for better digestion.

Experiment with different types of oats and see which ones work best for you!

Is it OK to put steel cut oats in a smoothie?

Steel cut oats are a type of oatmeal that is minimally processed and has a nutty texture.

They are popular in breakfast dishes, but can also be used in smoothies.

Benefits of using steel cut oats in a smoothie

Adding steel cut oats to your smoothie can provide several benefits:

  • Fiber: Steel cut oats are a great source of fiber that can help you feel full for longer periods, aid digestion and assist in maintaining healthy bowel movements.
  • Nutrients: These oats are rich in essential vitamins and minerals, including iron, zinc, magnesium, and vitamin B1.
  • Lower Glycemic Index: Since steel cut oats are less processed than instant or rolled oats, they have a lower glycemic index.
  • This means they are slower to digest and will not cause a sudden spike and drop of blood sugar levels.

How much steel cut oats can I put in my smoothie?

The amount of steel cut oats you should add to your smoothie will depend on personal preference.

However, it is recommended to use 1/4 – 1/2 cup of uncooked oats for each serving of the smoothie.

Should I cook steel cut oats before adding them to my smoothie?

No, you do not need to cook the steel-cut oats before adding them to your smoothie.

Soaking them overnight may help make the texture smoother when blended with other ingredients.

The healthiest way to eat oatmeal

The healthiest way to eat oatmeal is by consuming it without added sugars or artificial flavors.

You can also add toppings like fresh fruits or nuts for added nutrition benefits.

Oatmeal Smoothies as Breakfast

Oatmeal smoothies make an excellent breakfast option because they are filling with high vitamins and minerals content.

By adding easily digestible protein powder (such as whey protein), fresh fruits like banana or berries and some unsweetened yogurt; your oatmeal breakfast becomes more complete with increased nutritional value.

They’re also easy on-the-go option while offering an energy boost throughout the day!

In conclusion, adding steel-cut oatmeal into your diet through the medium of smoothies allows for easy inclusion during meal times for better nutritional value.

Why do bodybuilders eat dry oats?

Bodybuilders are known for incorporating a lot of oatmeal in their diet, often eating it dry.

Here are some reasons why:

Low glycemic index

Oats have a low glycemic index (GI), meaning they cause a slower and more gradual rise in blood sugar levels compared to high GI foods like white bread and sugary snacks.

This can provide sustained energy for workouts and help regulate insulin levels.

High in fiber

Oats are an excellent source of fiber, with one cup providing over 16 grams! Fiber is important for digestion and also helps keep you feeling full longer, which can prevent overeating.

Quality source of carbohydrates

Oats are a quality source of complex carbohydrates, which provide long-lasting energy.

Unlike simple carbs found in processed foods, complex carbs like oats are digested slowly and provide sustained energy.


Oats are relatively cheap compared to other carb sources like bread or pasta, making them an ideal option for those on a budget.

In conclusion, bodybuilders eat dry oats because they are a low GI food high in fiber, quality carbohydrates and affordability.

Incorporating them into your diet can be beneficial for sustained energy during workouts and improved digestion.

Can I eat Quaker oats raw?

Quaker oats are a popular choice for many people looking to add some healthy grains into their diets.

While they are commonly cooked on the stovetop or microwaved with milk or water, some people wonder if it’s safe to eat Quaker oats raw, such as in a smoothie.

Is it safe to eat Quaker oats raw?

The short answer is yes.

Quaker oats are steamed and rolled, which makes them safe to consume even when they are uncooked.

However, some people might find them difficult to digest in their raw form because of their high fiber content.

What are the benefits of eating Quaker oats raw?

Raw Quaker oats have similar benefits as cooked ones.

They contain essential nutrients like fiber, protein, vitamins, and minerals that can help improve digestion and overall health.

Raw oats are also a good source of energy and can help keep you full for longer periods of time.

How much raw Quaker oats can I put in a smoothie?

You can add 1/4 cup to 1/2 cup of raw Quaker oats in your smoothie to add fiber and bulk without significantly affecting the taste.

Is it healthier to eat Quaker oats raw or cooked?

Eating both cooked and raw Quaker oats has its own set of benefits.

While cooking increases their digestibility and absorption of nutrients, eating them uncooked retains more nutrients and fiber content.

So it’s best to include both in your diet for maximum nutritional benefit.

Can I blend raw Quaker oats into a smoothie?


Blending raw Quaker oats with other ingredients like fruits and yogurt make an excellent base for a healthy breakfast smoothie.

What kind of Quaker oats should I use in my smoothie?

You can use any type of rolled or quick-cooking Quaker oats in your smoothies; however, quick-cooking varieties will blend smoother due to their smaller size.

In Conclusion

Eating raw Quaker oatmeal is perfectly fine as long as you digest well these grains.

It’s an easy way to add whole-grain goodness into your diet through healthy drinks like smoothies.

By combining nuts and seeds with them you’ll make an even healthier bowl which will not only nourish but also contribute positively towards maintaining a healthy digestive system.’

What is the Healthiest Way to Eat Oatmeal?

Oatmeal has become a popular breakfast option due to its numerous health benefits.

It is a good source of fiber, protein, vitamins, and minerals.

However, the way you prepare your oatmeal can affect its nutritional value.

Here are some tips for the healthiest way to eat oatmeal:

Choose Whole Grain Oats

To get the most nutrients from your oatmeal, it’s important to choose whole grain oats.

These contain all parts of the grain, including the bran and germ which contain fiber, protein, and healthy fats.

Avoid Flavored Oatmeal Packets

Flavored oatmeal packets usually contain added sugar and artificial flavorings.

Instead, opt for plain oats and add your own natural sweeteners like honey or fruits.

Cook with Water or Milk

Cook your oats with water or milk instead of using instant prepackaged oatmeal options that often include additives and preservatives.

This helps preserve the natural taste and nutrition of oats.

Add Healthy Toppings

Enhance the taste of your oatmeal by adding fresh fruits like bananas or berries which provide additional vitamins and minerals.

You can also add nuts or chia seeds which add a healthy dose of protein.

Avoid adding unnecessary sugars or toppings

Avoid adding too much sugar or processed ingredients such as chocolate chips that make your meal less nutritious than it could be.

By following these tips, you can enjoy all of the health benefits that come with eating oatmeal while maintaining its nutritional value in every bite!

Can you eat uncooked oats with yogurt?

Yes, you can definitely eat uncooked oats with yogurt.

It’s a great way to add some crunch and extra nutrients to your yogurt bowl.

Benefits of eating uncooked oats with yogurt

There are a lot of benefits to adding uncooked oats to your yogurt:

  • Oats are high in fiber, which helps keep you full and satisfied
  • Oats also contain protein, which is important for building and repairing muscles
  • Oats are a good source of micronutrients such as iron, zinc, and magnesium
  • Eating oats regularly can help lower cholesterol levels

Tips for eating uncooked oats with yogurt

If you’re going to eat uncooked oats with yogurt, here are a few tips:

  • Use rolled or quick oats instead of steel cut oats.
  • Steel cut oats are too tough to eat raw.
  • Add the oats to the yogurt just before eating so they don’t get soggy.
  • You can also add other toppings such as fruit, nuts, seeds, or honey for extra flavor and nutrition.

Conclusion: Incorporating uncooked oats into your diet

If you’re looking for a way to incorporate more whole grains into your diet, adding uncooked oats to your meals is a great option.

They’re easy to prepare and can add some extra crunch and nutrition to your meals.

Just make sure to use rolled or quick oats and experiment with different flavor combinations.

What kind of oats should I put in a smoothie?

When it comes to choosing the right kind of oats for your smoothie, there are several factors to consider.

Here are some options:

Old-fashioned rolled oats

Old-fashioned rolled oats are a popular choice for smoothies.

They are easy to find in most grocery stores and have a mild flavor that blends well with other ingredients.

You can also soak them overnight in water or milk to make them easier to digest and blend.

Quick-cooking oats

If you’re short on time, quick-cooking oats might be a good option.

They cook faster than traditional rolled oats and have a finer texture, making them easier to blend into your smoothie.

Steel-cut oats

Steel-cut oats are another option, but given their thicker texture, they may not blend as easily as other varieties.

If you want to use steel-cut oats in your smoothie, you can try soaking them overnight beforehand.

Oat flour

If you don’t want whole chunks of oatmeal in your smoothie, oat flour is an option worth considering.

Made from finely ground whole oats, oat flour is easy to blend and adds the same nutritional benefits as other types of oatmeal.

No matter which type of oatmeal you choose for your smoothie, make sure it’s fresh and free from any added sugar or flavorings.

You can also experiment by adding different kinds of spices like cinnamon or nutmeg, as well as sweeteners like maple syrup or honey to enhance the flavor.

Is oatmeal smoothie enough as breakfast?

The Importance of a Nutritious Breakfast

Starting your day with a nutritious breakfast is essential for maintaining good health.

Breakfast helps to kickstart your metabolism, provides you with energy, and helps to control your hunger throughout the day.

Eating a breakfast that contains complex carbohydrates, protein, and healthy fats can provide you with nutrients that your body needs.

The Advantages of Including Oats in Your Breakfast Smoothie

Oats are an excellent source of fiber, vitamins, and minerals.

They are also low in fat and high in protein.

In addition, studies have shown that oats can help to reduce cholesterol levels and regulate blood pressure.

When you include oats in your breakfast smoothie, it can make it more nutritious and filling.

It will give you the energy you need to start the day off right while keeping you feeling satisfied until lunchtime.

How to Create an Oatmeal Smoothie

Creating an oatmeal smoothie is simple.

You just need to add uncooked rolled oats into the blender along with other ingredients such as fruits, milk or yogurt.

Here’s a recipe for creating an oatmeal smoothie:- 1 cup uncooked rolled oats- 1 banana- 1 cup almond milk- ½ cup Greek yogurt- ¼ teaspoon cinnamonBlend all the ingredients together in a blender until smooth.

Additional Tips for Making Your Oatmeal Smoothie Even Healthier

You can add different kinds of fruits such as strawberries or blueberries to vary the taste of your oatmeal smoothie.

Additionally, adding protein powder or nuts such as almonds or walnuts can increase its nutritional value even further.

The Bottom Line

An oatmeal smoothie is a great way to get a nutritious breakfast that will keep you feeling full for longer periods of time.

Just ensure that you’re using complex carbohydrates like whole grain oats mixed with proteins such as milk/yogurt/nuts/peanut butter and some fruits or veggies that are rich in antioxidants which help fight diseases.

Are bananas and oatmeal good for you?

The Nutritional Benefits of Bananas

Bananas are a great addition to any diet, providing numerous health benefits due to their nutrient content.

Bananas are rich in magnesium, potassium, and vitamin C, making them excellent for improving heart health.

  • Potassium helps regulate blood pressure and can decrease the risk of stroke and heart disease.
  • Vitamin C is an antioxidant that helps fight cell damage caused by free radicals, slowing down the aging process.
  • Magnesium is critical for numerous functions in the body, including energy production, nerve function, and bone health.

The Nutritional Benefits of Oatmeal

Oatmeal is an incredibly nutritious breakfast option that has gained popularity over the years due to its ability to boost satiety and make you feel fuller for longer periods.

Here are some benefits of eating oatmeal:

  • Oats are high in fiber, which is essential for digestive health, reducing inflammation levels throughout the body, and lower cholesterol levels.
  • Oatmeal contains iron which helps carry oxygen throughout your body’s tissues.
  • This mineral is particularly beneficial for people who don’t eat meat or other animal products regularly as it aids with red blood cell production.
  • Oats are also a good source of protein – a nutrient essential in building muscle and repairing tissues throughout your body out.

Combining Bananas and Oatmeal in Your Diet

Pairing bananas with oatmeal can make for a satisfying breakfast or snack option that will provide several necessary vitamins and minerals needed to keep our bodies in top shape.

Combining both food items offers substantial nutritional value due to its unique combination of vitamins, minerals, antioxidants particularly:

  • Potassium
  • Fiber
  • Vitamin B6
  • Magnesium
  • Absorbing Iron properly


The combination of bananas and oatmeal provides several health benefits when eaten together as part of a balanced diet.

They can help improve heart health by regulating blood pressure levels while also enhancing cognitive function through increased energy production in nerve function related processes.

By incorporating these two food items into your diet regularly not only do you get so many vital nutrients but can also help you stay on track with healthy food choices all day long!

Is 1 cup of uncooked oatmeal too much?

When it comes to adding oats to your smoothie, it is important to be mindful of the quantity you use.

Oats are a nutrient-dense food that can offer many benefits when consumed in moderation.

So, is 1 cup of uncooked oatmeal too much to add to your smoothie? Let’s take a closer look.

The Nutritional Value of Oats

Oats are an excellent source of dietary fiber, protein, vitamins, and minerals.

A 1-cup serving of rolled oats contains approximately:

  • 190 calories
  • 5 grams of fat
  • 32 grams of carbohydrates
  • 5 grams of fiber
  • 7 grams of protein

This nutrient profile makes oats a great addition to any meal or snack, including smoothies.

The Recommended Serving Size for Oats in a Smoothie

The recommended serving size for oats in a smoothie varies depending on your nutritional needs and goals.

However, generally speaking, one-fourth cup (or around 20-30g) of uncooked oats per serving is a good starting point.

This will provide you with all the goodness that oats have to offer without adding too many extra calories or fiber.

Add More Protein and Fiber With Greek Yogurt

If you’re looking for ways to boost the protein content in your smoothie, try adding Greek yogurt along with the oats.

This will not only add creaminess but will also increase the overall nutritional value by providing an extra dose of protein and calcium.

Dangers of Consuming Too Many Oats at Once

Eating too many oats at once can lead to stomach discomfort and bloating due to their high fiber content.

It’s always better to start with smaller portions and increase gradually as your body gets used to it.

Tips for Enjoying Oatmeal Smoothies as Breakfast

To make your oatmeal smoothie more filling and satisfying as breakfast, you may consider adding some fruits like banana or berries along with nuts or seeds which may provide more nutrients for the day ahead.

The Bottom Line: Is It Okay To Use Around One Cup Of Raw Oat In A Smoothie?

In conclusion, using one whole cup (or more) of raw oats in your smoothie is not necessary unless intended for multiple servings or adding too many calories & fibers into a single meal which can cause digestion issues later on.

Start with small amounts and gradually increase them over time if necessary.

Add nutrient-packed foods like fruit, nuts & seeds alongwith Greek yogurt if craving more proteins & flavor.

Moderation is key!

Should I put raw oats in my protein shake?

Benefits of adding raw oats to a protein shake

Raw oats are an excellent source of fiber, vitamins, and minerals.

Adding them to your protein shake can help boost your nutrient intake for the day.

Oats are also low in fat and calories, making them a great way to add bulk to your shake without adding unnecessary calories.

How much raw oats should I add to my protein shake?

This really depends on your personal preferences and nutrition goals.

A good starting point is 1/4 cup of raw oats per serving of protein shake.

You can adjust the amount as you see fit.

Is it safe to eat raw oats in a protein shake?

Yes, it is safe to eat raw oats in a protein shake as long as they are properly blended and mixed with liquid.

The blending process will break down the tough outer layer of the oat, making it easier for your body to digest.

Are there any downsides to adding raw oats to my protein shake?

The only downside to adding raw oatmeal to your protein shakes is that it can make the texture slightly gritty.

However, this can be easily solved by blending the mixture thoroughly or using a high-quality blender.


Incorporating raw oats into your daily routine is not only safe but also beneficial for your health.

Adding them into your protein shakes can help boost your nutrient intake while providing a healthy source of carbohydrates that will keep you feeling full throughout the day.

Start with small amounts and gradually increase as needed – soon you’ll be reaping all the benefits that come with consuming this superfood!

Oatmeal Smoothie

Oatmeal smoothies make an excellent breakfast option because they are filling with high vitamins and minerals content.
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Drinks
Cuisine: American
Keyword: Oatmeal Smoothie
Servings: 2
Calories: 330kcal


  • 1/4 cup old-fashioned oats
  • 1 banana
  • 1/2 cup unsweetened almond milk
  • 1 tablespoon creamy peanut butter
  • 1/2 tablespoon pure maple syrup
  • 1/2 teaspoon pure vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon kosher salt



Calories: 330kcal | Carbohydrates: 52g | Protein: 8g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 525mg | Potassium: 616mg | Fiber: 7g | Sugar: 23g | Vitamin A: 78IU | Vitamin C: 10mg | Calcium: 196mg | Iron: 2mg
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