Oatmeal, apples and raisins can make a satisfying and nutritious dish for breakfast, but it's best to avoid preflavored oatmeal packets, which are laden with sugar. Preparing plain oatmeal and adding your own cooked apples and raisins is a better -- and tastier -- bet, providing generous amounts of fiber, vitamins and minerals. A serving of oatmeal, apples and raisins is a healthy dietary choice.
Oatmeal Nutrients
According to the USDA National Nutrient Database, one packet of plain, instant fortified oatmeal contains 105 calories, 3.56 g of protein, 1.75 g of fat, 18.91 g of carbohydrates, and 2.8 g of dietary fiber. It is free of cholesterol, virtually sugar-free and low in sodium. With 99 mg of calcium and 101 mg of potassium -- necessary for healthy heart function -- oatmeal provides substantial amounts of these essential minerals. A packet of oatmeal is also a good source of the B-complex vitamins thiamin and riboflavin and contains a generous 4.634 mg of niacin, essential for producing energy in cells. According to Learning Info, oatmeal is a good source of soluble fiber, which can help prevent heart disease by reducing levels of harmful LDL cholesterol without lowering beneficial HDL cholesterol.
Nutrients in Apples
The USDA National Nutrient Database lists a cup of quartered apples as containing 65 calories, 0.33 g protein, 0.21 g fat, 17.26 g carbohydrates, 3 g fiber and 12.99 g of sugars. Apples are cholesterol-free and have virtually no salt. They are also a good source of potassium and contain the beneficial antioxidants carotene and cryptoxanthin. According to Health Mad, apples are also high in quercetin, another potent antioxidant. Apples contain pectin, a type of soluble fiber that builds up in the intestine and helps decrease LDL cholesterol, thereby reducing risk of heart attacks and stroke. The natural sugars in apples help regulate blood sugar levels.
Nutrients in Raisins
Half a cup of loosely packed raisins provides 215 calories, 1.83 g of protein, 6 g of carbohydrates, and 4.9 g of fiber. Although their caloric amount is fairly hefty, raisins are fat-free, low in sodium, and provide respectable amounts of fiber and protein; the National Raisin Company credits them with being among the most nutritious dried fruits. A half cup of iron also contains 1.88 mg of iron -- necessary for making hemoglobin in red blood cells -- as well as a whopping 598 mg of potassium.
Combined Oatmeal, Apples and Raisins
One packet of plain instant oatmeal, enhanced with half a cup of cooked apples and half a cup of raisins, is a nutritional power play that can impart plenty of beneficial substances to get you through the day. Although apples and raisins add calories, carbohydrates and sugar, they more than make up for this by the fact that they are rich in vitamins and minerals; the sugars they contain are natural fructose, characterized by the Raisin Company as being a good source of quick energy. Adding apples and raisins increases dietary fiber. Last but not least, apples and raisins provide natural flavor and texture to a bowl of oatmeal.
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