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Boiling the milk
In a medium saucepan, bring milk and sugar to a boil.
Fig pistachio oatmeal
Fig pistachio oatmeal has 180.7 calories per serving (1 Small Cup). It provides 6.1g protein, 22.1g carbs, and 7.6g fat. With a medium glycemic index (GI: 60), this recipe is suitable for weight loss, heart health. The 3.5g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Fig pistachio oatmeal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories180.7 kcal
- Carbs22.1 g (88.4 kcal)
- Protein6.1 g (24.3 kcal)
- Fats7.6 g (68.0 kcal)
Nutrition Label
Fig pistachio oatmeal
- Serving Size1 Small Cup (100 g)
- Calories180.7 kcal
- Carbs22.1 g
- Fiber3.5 g
- Sugar8.1 g
- Protein6.1 g
- Fat7.6 g
- Saturated fat2.8 g
- Mono unsaturated fat2.7 g
- Poly unsaturated fat1.4 g
- Cholesterol0.0 mg
- Sodium16.9 mg
Nutrition per 100g
- Calories180.7 kcal
- Carbs22.1 g
- Fiber3.5 g
- Sugar8.1 g
- Protein6.1 g
- Fat7.6 g
- Cholesterol0.0 mg
- Sodium17.0 mg
1 serving = 100g
Cooking time: 2 minutes
Serves: 2 persons
Ingredients
Raw oats
30 Grams
Sugar
1 Tea Spoon
Fig
50 Grams
Pistachio nuts
15 Grams
Whole buffalo milk
100 Milliliter
Instructions
1
2
Cooking
Stir in oats. Return to a boil; reduce heat. Cook for 5 minutes or until most of the liquid is absorbed, stirring occasionally. Let stand until of desired consistency.
3
Topping and serving
Top with figs, pistachios, and serve.
Glycemic Index
60 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Fig pistachio oatmeal | Almond pista milkshake | Badam Pista Doodh | Badam Pista Dudhpana |
|---|---|---|---|---|
| Calories | 180.7 kcal | 429.3 kcal | 429.3 kcal | 429.3 kcal |
| Carbs | 22.1 g | 30.5 g | 30.5 g | 30.5 g |
| Protein | 6.1 g | 13.7 g | 13.7 g | 13.7 g |
| Fat | 7.6 g | 28.1 g | 28.1 g | 28.1 g |
| Fiber | 3.5 g | 4.1 g | 4.1 g | 4.1 g |
| Sugar | 8.1 g | 22.1 g | 22.1 g | 22.1 g |
| Sodium | 17 mg | 61.2 mg | 61.2 mg | 61.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
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Health Goals Suitability
Weight Loss
At just 180.7 kcal per serving, this is an excellent choice for weight management. The 3.5g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 60). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.1g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (2.8g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (60) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~100g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Fig pistachio oatmeal stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (361.3-542 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Fig pistachio oatmeal contains 180.7 kcal (6.1g protein, 22.1g carbs, 7.6g fat). That's 180.7 kcal per 100g. You can track exact portions in the Hint app.
At just 180.7 kcal per serving, this is an excellent choice for weight management. The 3.5g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 60). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 60 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Fig pistachio oatmeal has 6.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Fig pistachio oatmeal is light enough for dinner at 180.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Fig pistachio oatmeal is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (60) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
