Breakfast · Beginner · 10 min

Kiwi mango oat bowl

Fresh kiwi and mango over yogurt, oats and pumpkin seeds.

No cookvegetarian5 ingredients

Recipe draft · Kitchen, scientific and editorial review pending. About review status

Elena Leya / Unsplash · Illustrative photo

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What you need

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

200 g Plain nonfat Greek yogurtExplore this ingredient →
40 g Rolled oats, dryExplore this ingredient →
80 g Green kiwifruit, peeledExplore this ingredient →
80 g Mango flesh, peel and stone removedExplore this ingredient →
15 g Dried pumpkin seed kernelsExplore this ingredient →

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: Milk, Cereals containing gluten

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 · Knife · Chopping board · Bowl · Spoon

Before you cook

Follow the cooking, storage and use-by instructions on the products you use. Frozen vegetables may require cooking even when they look ready to eat.

When reheating cooked ingredients, heat until steaming hot throughout. Stir microwave food and follow its standing instructions to reduce cold spots. Reheat leftovers only once.

The listed grain and chicken amounts are already cooked where stated. Dry grains and raw chicken require different preparation. Weigh foods in the stated condition; edible portions exclude shells, stones and discarded peel.

Food Standards Agency cooking guidance →

Peel kiwi and mango; discard the mango stone and cut the flesh into small pieces.
Stir oats into yogurt in a serving bowl.
Arrange fruit over the yogurt and finish with pumpkin seeds.

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.

Energy450 kcal

Protein31.8 g

Dietary fibre8.6 g

Total sugars25.2 g

Total fat11.5 g

Carbohydrate (by difference)59.6 g

Vitamins, minerals and other values

Folic acid0 µg

Food folate89.9 µg

Vitamin A (RAE)48.55 µg

Folate (DFE)89.9 µg DFE

Choline, total68.13 mg

Vitamin D (D2 + D3)0 µg

Retinol2 µg

Isoleucine0.46 gKnown subtotal · 1 ingredient value missing

Leucine0.85 gKnown subtotal · 1 ingredient value missing

Lysine0.54 gKnown subtotal · 1 ingredient value missing

Cystine0.26 gKnown subtotal · 2 ingredient values missing

Valine0.59 gKnown subtotal · 1 ingredient value missing

Arginine1.2 gKnown subtotal · 1 ingredient value missing

Histidine0.26 gKnown subtotal · 1 ingredient value missing

Aspartic acid1.1 gKnown subtotal · 1 ingredient value missing

Serine0.6 gKnown subtotal · 1 ingredient value missing

Total monounsaturated fatty acids3.5 g

Total polyunsaturated fatty acids4.4 g

Niacin2.42 mg

Pantothenic acid1.53 mg

Vitamin B-60.33 mg

Calcium283.7 mg

Potassium932.15 mg

Zinc3.85 mg

Water308.6 g

Iron3.54 mg

Magnesium187.6 mg

Phosphorus656.9 mg

Sodium78.65 mg

Copper0.58 mg

Manganese2.28 mg

Vitamin C103.57 mg

Thiamin0.31 mg

Riboflavin0.69 mg

Folate, total89.9 µg

Vitamin B-121.5 µg

Tryptophan0.18 gKnown subtotal · 1 ingredient value missing

Threonine0.36 gKnown subtotal · 1 ingredient value missing

Methionine0.2 gKnown subtotal · 1 ingredient value missing

Phenylalanine0.58 gKnown subtotal · 1 ingredient value missing

Tyrosine0.36 gKnown subtotal · 1 ingredient value missing

Alanine0.56 gKnown subtotal · 1 ingredient value missing

Glutamic acid2.3 gKnown subtotal · 1 ingredient value missing

Glycine0.61 gKnown subtotal · 1 ingredient value missing

Proline0.44 gKnown subtotal · 1 ingredient value missing

Cholesterol10 mg

Total saturated fatty acids2.1 g

Alpha-tocopherol2.4 mg

Vitamin K (phylloquinone)37.5 µg

Beta-carotene554.95 µg

DHA0 g

EPA0 g

Total trans fatty acids0.02 gKnown subtotal · 1 ingredient value missing

Selenium33.01 µg

Sucrose6.3 g

Glucose4.9 g

Maltose0.15 g

Fructose7.2 g

Lactose5.1 g

ALA0.02 gKnown subtotal · 3 ingredient values missing

FluorideNot reported

Starch23.4 gKnown subtotal · 2 ingredient values missing

Linoleic acid3.1 gKnown subtotal · 3 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.

Plain nonfat Greek yogurt — FDC 170894Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)
Rolled oats, dry — FDC 173904Cereals, oats, regular and quick, not fortified, dry
Green kiwifruit, peeled — FDC 168153Kiwifruit, green, raw
Mango flesh, peel and stone removed — FDC 169910Mangos, raw
Dried pumpkin seed kernels — FDC 170556Seeds, pumpkin and squash seed kernels, dried

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.