Kaurapuuro

Breakfast

Item Rating: 76/100

1 serving (250 grams) contains 178 calories, 6.2 grams of protein, 3.8 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		167.5
% Daily Value*
Total Fat		3.5 g	4%
	Saturated Fat	0.7 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.7 mg	0%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	4.0 g	14%
	Sugars	0.9 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		18.9 mg	1%
Iron		1.4 mg	7%
Potassium		117.9 mg	2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 31 cal (18.7%)

Protein: 23 cal (14.0%)

Carbs: 113 cal (67.3%)

About Kaurapuuro

Kaurapuuro, or Finnish oat porridge, is a staple breakfast in Finland and other Nordic countries. Made by simmering rolled or steel-cut oats in water or milk, this warm and hearty dish is cherished for its simplicity and nutritional benefits. Oats are a nutrient-dense grain, offering a balance of carbohydrates, protein, and healthy fats. A 100g serving of kaurapuuro provides approximately 71 calories, 2.5g of protein, 12g of carbohydrates, 1.5g of fat, and 1.7g of fiber, making it an excellent source of sustained energy. Notably, oats are rich in beta-glucan, a soluble fiber known for its cholesterol-lowering properties. While the base recipe is simple, it can be customized with fruits, nuts, seeds, or spices for added flavor and nutrients. Its versatility, affordability, and nourishing composition make kaurapuuro a popular choice for individuals seeking a balanced yet satisfying meal.

Health Benefits

• Supports heart health due to beta-glucan, a soluble fiber that helps lower total and LDL cholesterol levels.
• Promotes digestive health as oats contain 1.7g of fiber per 100g serving, aiding in gut regularity.
• Provides sustained energy with 12g of complex carbohydrates per serving, ensuring steady blood sugar levels.
• Boosts iron intake with 0.6mg per 100g, which supports red blood cell production and oxygen transport in the body.
• Contributes to satiety and muscle repair with 2.5g of plant-based protein in each 100g serving.

Dietary Considerations

Allergens: Contains gluten (in cross-contaminated oats unless certified gluten-free)

Suitable for: Vegetarian, vegan (if made with water or plant-based milk), low-fat diet

Not suitable for: Gluten-free diets (unless certified gluten-free oats are used), individuals with oat or cereal grain allergies

Selection and Storage

Store dry oats in an airtight container in a cool, dry place. Once cooked, kaurapuuro can be refrigerated for up to 3 days and reheated with a splash of water or milk to maintain its creamy consistency.

Common Questions About Kaurapuuro Nutrition

Is kaurapuuro high in protein?

Kaurapuuro (oat porridge) contains 2.5 grams of protein per 100 grams, which is relatively low compared to high-protein foods like eggs or meat. However, it provides a modest amount of plant-based protein suitable as part of a balanced diet.

Can I eat kaurapuuro on a keto diet?

Kaurapuuro is not suitable for a strict keto diet as it contains 12 grams of carbohydrates per 100 grams. Keto diets generally limit daily carb intake to 20-50 grams, so oat porridge would quickly use up or exceed this allowance.

What are the health benefits of eating kaurapuuro?

Kaurapuuro is rich in dietary fiber (1.7 grams per 100 grams) which supports digestive health and helps manage cholesterol levels. It is also low in sugar (0.4 grams) and sodium (2 mg), making it a heart-healthy breakfast option.

How much kaurapuuro should I eat per serving?

A typical serving of kaurapuuro is around 200-250 grams, which provides about 150-180 calories. This portion size works well as a filling breakfast when paired with toppings like fruits, nuts, or seeds.

How does kaurapuuro compare to other breakfast cereals?

Compared to many processed breakfast cereals, kaurapuuro is lower in sugar and sodium. It is also more nutrient-dense and provides healthy fiber, making it a more wholesome choice for sustained energy throughout the morning.

Data Sources & Scientific References