Breakfast · Beginner · 8 min

Banana & peanut oats

A warm bowl with a spoonful of peanut butter. One bowl, one fork.

Microwavevegetarian4 ingredients

Original draft · Kitchen testing and human review pending.

Elena Leya / Unsplash · Serving inspiration

Adapt an ingredient

Choose a version to preview its ingredients, steps and nutrient amounts. Each version changes one ingredient.

Banana yogurt porridge →Yogurt makes a tangier topping. Stir it in after cooking; this version still contains milk.Protein: +0.7 g per serving · other values update in the preview

What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

50 g Rolled oats, dry
150 g 2% milk, unfortifiedFortified milk will have different vitamin values.
100 g Banana, peeled
15 g Smooth peanut butter, unsalted

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Cereals containing gluten, Milk, Peanuts

Product labels need checking for: Tree nuts, Soy.

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Large microwave-safe bowl · Fork · Microwave · Oven gloves

Put the oats and milk in a large microwave-safe bowl, with plenty of room to bubble.
Microwave following the oat packet instructions, stirring halfway. Use oven gloves to remove the hot bowl.
Mash half the banana into the oats. Slice the rest over the top and swirl in the peanut butter.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Dietary fibre8.4 g

Total sugars21.86 g

Total fat14.27 g

Carbohydrate (by difference)67.2 g

Energy443.2 kcal

Protein15.97 g

Vitamins, minerals and other values

EPA0 g

DHA0 g

Retinol40.5 µg

Total monounsaturated fatty acids5.75 g

Total polyunsaturated fatty acids3.21 g

Total saturated fatty acids4.1 g

Beta-carotene36.5 µg

Vitamin C9 mg

Thiamin0.34 mg

Riboflavin0.46 mg

Vitamin K (phylloquinone)1.85 µg

Copper0.35 mg

Iron2.68 mg

Magnesium137.7 mg

Phosphorus415.25 mg

Starch34.86 gKnown subtotal · 1 ingredient value missing

Fructose4.88 g

Niacin3.33 mg

Pantothenic acid1.6 mg

Vitamin B-60.54 mg

Potassium832.7 mg

Zinc3.07 mg

Selenium19.81 µg

Alpha-tocopherol1.72 mg

Glucose5.01 g

Water214.28 g

Calcium218.35 mg

Choline, total64.05 mg

Sodium77.05 mg

Manganese2.36 mg

Vitamin A (RAE)45 µg

Folate, total56.55 µg

Vitamin D (D2 + D3)0 µg

Vitamin B-120.8 µg

Fluoride7.3 µgKnown subtotal · 2 ingredient values missing

Total trans fatty acids0.14 gKnown subtotal · 1 ingredient value missing

Linoleic acid1.91 gKnown subtotal · 2 ingredient values missing

ALA0.02 gKnown subtotal · 2 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Rolled oats, dry — FDC 173904Cereals, oats, regular and quick, not fortified, dry
2% milk, unfortified — FDC 172205Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
Banana, peeled — FDC 173944Bananas, raw
Smooth peanut butter, unsalted — FDC 172470Peanut butter, smooth style, without salt

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

Follow a nutrient from an ingredient into the story of what it does in the body.

Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.