Large porridge oats

Grain

Item Rating: 81/100

1 serving (40 grams) contains 154 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		308
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	8 g	28%
	Sugars	0.8 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		3.6 mg	20%
Potassium		280 mg	5%

* 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: 54 cal (17.4%)

Protein: 40 cal (12.9%)

Carbs: 216 cal (69.7%)

About Large porridge oats

Large porridge oats, derived from rolled or steel-cut oat grains, are a staple in breakfasts across many cultures, with roots in Scottish cuisine. Oats (Avena sativa) have been cultivated for over 4,000 years and are highly regarded for their mild, nutty flavor and adaptability in recipes. Nutritionally, porridge oats are rich in dietary fiber, primarily beta-glucan, and provide a balanced combination of carbohydrates, protein, and healthy fats. They are also a good source of important micronutrients, including iron, magnesium, zinc, and B vitamins (such as B1, thiamine). Oats are low in sugar and exhibit a low glycemic index, making them ideal for sustained energy release and heart-healthy diets.

Health Benefits

• Promotes heart health due to beta-glucan, which helps reduce LDL cholesterol levels.
• Supports digestive health with high dietary fiber content aiding regular bowel movements.
• Maintains energy levels through complex carbohydrates that provide slow-release energy.
• Provides immune-boosting minerals such as zinc and magnesium.
• Enhances metabolic health with thiamine (Vitamin B1), supporting energy production and brain function.

Dietary Considerations

Allergens: Contains gluten (trace amounts if cross-contaminated during processing)

Suitable for: Vegetarian, vegan, gluten-free (if certified), low-glycemic diets

Not suitable for: Gluten-intolerant individuals (if not certified gluten-free), celiac (if not certified gluten-free)

Selection and Storage

Store oats in an airtight container in a cool, dry place to maintain freshness. They can be prepared by boiling in water or milk for a creamy porridge consistency.

Common Questions About Large porridge oats Nutrition

Are large porridge oats high in protein?

Large porridge oats contain around 12-13 grams of protein per 100 grams, making them a moderate source of plant-based protein. While they are not as protein-rich as some legumes or animal products, they contribute valuable protein, especially in vegetarian or vegan diets when combined with other protein sources.

Can I eat large porridge oats on a keto diet?

Large porridge oats are not suitable for a keto diet because they are relatively high in carbohydrates, with about 60 grams of carbs per 100 grams. One serving of oats can easily exceed the daily carb limit for ketogenic diets, which typically restrict carbs to 20-50 grams per day.

What are the health benefits of eating large porridge oats?

Large porridge oats are a great source of dietary fiber, especially beta-glucan, which is known to help lower cholesterol levels and promote heart health. They are also rich in B vitamins, iron, and magnesium, which support energy metabolism and overall well-being. However, individuals with gluten sensitivities or celiac disease should ensure they choose certified gluten-free oats.

What is the recommended serving size for large porridge oats?

The recommended serving size for large porridge oats is typically around 40-50 grams (about half a cup of dry oats). This provides approximately 150-190 calories, making it a balanced portion for a breakfast or snack when paired with toppings like fruit, nuts, or yogurt.

How do large porridge oats compare to instant oats?

Large porridge oats are less processed than instant oats, meaning they retain more of their natural texture and nutrients. They also have a lower glycemic index (GI), which can help maintain steadier blood sugar levels. However, they take slightly longer to cook—roughly 5-10 minutes compared to the quick preparation of instant oats.

Data Sources & Scientific References