Oat porridge

Breakfast

Item Rating: 76/100

1 serving (250 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		144.2
% Daily Value*
Total Fat		2.9 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.8 mg	0%
Total Carbohydrates		26.0 g	9%
	Dietary Fiber	3.8 g	13%
	Sugars	1.0 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		19.2 mg	1%
Iron		1.4 mg	7%
Potassium		144.2 mg	3%

* 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: 26 cal (17.5%)

Protein: 19 cal (12.9%)

Carbs: 104 cal (69.7%)

About Oat porridge

Oat porridge is a comforting and versatile dish made from oats boiled in water or milk. Originating as a staple in Scandinavian and Scottish cuisines, porridge has become popular worldwide due to its simplicity and high nutritional content. Oats are an excellent source of complex carbohydrates, soluble fiber, and plant-based protein, making them an ideal energy-boosting breakfast food. They are naturally low in fat and rich in vitamins like B1 (thiamine) and minerals such as manganese, magnesium, and phosphorus. Oat porridge is commonly enjoyed with toppings like fresh fruit, nuts, or seeds, making it even more nutrient-dense and customizable to individual preferences.

Health Benefits

• Supports heart health due to its soluble fiber content, particularly beta-glucan, which helps lower LDL cholesterol levels.
• Aids in digestive health, as the dietary fiber in oats promotes healthy gut bacteria and regular bowel movements.
• Helps maintain blood sugar levels, as low-glycemic index oats release energy slowly and reduce spikes in blood sugar.

Dietary Considerations

Allergens: Contains gluten (if oats are processed with gluten-containing grains)

Suitable for: Vegetarian, vegan (if prepared with non-dairy milk), gluten-free (only when processed in certified gluten-free facilities)

Not suitable for: Gluten-free (if not certified gluten-free), low-carb diets

Selection and Storage

Store oats in a cool, dry place in an airtight container to prevent moisture and pest exposure. Cooked porridge should be refrigerated in a sealed container and consumed within 2-3 days.

Common Questions About Oat porridge Nutrition

Is oat porridge high in protein?

Oat porridge contains a moderate amount of protein, with about 5 grams of protein per 1 cup (240g) of cooked oats. While it isn't a top protein source, pairing it with nuts, seeds, or milk can significantly boost its protein profile.

Can I eat oat porridge on a keto diet?

Oat porridge is not suitable for a strict keto diet as it is relatively high in carbohydrates. A 1-cup serving of cooked oats typically contains around 27 grams of carbs, which can quickly exceed the daily carb limit for keto.

What are the health benefits of oat porridge?

Oat porridge is highly nutritious and rich in dietary fiber, particularly beta-glucans, which can help lower cholesterol and support heart health. It is also a good source of complex carbohydrates, providing sustained energy, and contains vitamins and minerals like manganese, phosphorus, magnesium, and zinc.

What is the recommended portion size for oat porridge?

A standard portion size is 1/2 cup (40g) of dry oats, which makes about 1 cup (240g) of cooked porridge. This serving provides around 150 calories, making it a balanced option for breakfast. Adjust the portion size based on your calorie needs and appetite.

How does oat porridge compare to other breakfast cereals?

Oat porridge is generally healthier than many processed cereals as it is minimally processed and free of added sugars. Unlike sugary cereals, it has a low glycemic index, helping to stabilize blood sugar, and is rich in fiber, which promotes digestion and satiety.

Data Sources & Scientific References