Oatmeal 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 (235.8g)

Calories		141.5
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.7 mg	0%
Total Carbohydrates		25.5 g	9%
	Dietary Fiber	3.8 g	13%
	Sugars	0.9 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		18.9 mg	1%
Iron		1.4 mg	7%
Potassium		141.5 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: 25 cal (17.3%)

Protein: 18 cal (12.9%)

Carbs: 102 cal (69.9%)

About Oatmeal porridge

Oatmeal porridge is a warm, hearty dish traditionally made by cooking oats with water or milk. Originating from various regions including Scotland and Northern Europe, it has become a staple breakfast item worldwide. Oats, the main ingredient, are a whole grain rich in dietary fiber, particularly beta-glucan, which contributes to its many health benefits. A 1-cup serving of cooked oatmeal (about 154g) provides approximately 150 calories, 6g of protein, 4g of fiber, and is a good source of manganese, phosphorus, magnesium, and iron. It's naturally low in fat and contains no cholesterol, making it a nutrient-dense choice for individuals of all ages.

Health Benefits

• Supports heart health due to beta-glucan, which can lower LDL cholesterol levels.
• Promotes digestive health through its high fiber content, aiding in regular bowel movements.
• Provides long-lasting energy with its complex carbohydrates and steady blood sugar release.
• Rich in antioxidants like avenanthramides, which help reduce inflammation and improve circulation.
• Contains magnesium, which supports muscle function and maintains healthy blood pressure.

Dietary Considerations

Allergens: Contains gluten (in rare cases if oats are cross-contaminated)

Suitable for: Vegetarian, vegan (if plant-based milk or water is used), low-fat diets

Not suitable for: Gluten-free diets (unless certified gluten-free oats are used), low-carb or ketogenic diets

Selection and Storage

Store dry oats in an airtight container in a cool, dry place. Once cooked, refrigerate oatmeal in a sealed container for up to 3-5 days and reheat with a bit of liquid to restore texture.

Common Questions About Oatmeal porridge Nutrition

Is oatmeal porridge nutritious?

Yes, oatmeal porridge is highly nutritious. A 1-cup serving of cooked oatmeal (about 154 grams) contains approximately 150 calories, 5 grams of protein, 27 grams of carbs, 4 grams of fiber, and 2 grams of fat. It is also a good source of manganese, phosphorus, magnesium, iron, and B vitamins, particularly thiamine.

Can I eat oatmeal porridge on a keto or low-carb diet?

Oatmeal porridge is not suitable for strict keto or low-carb diets, as it is relatively high in carbohydrates. A single cup of cooked oatmeal provides around 27 grams of carbs, which can quickly exceed the daily carb allowance for these diets. However, it can be included in moderate low-carb diets in small portions if carefully balanced with other low-carb foods.

What are the health benefits of oatmeal porridge?

Oatmeal porridge offers multiple health benefits. It is rich in soluble fiber, particularly beta-glucan, which may help lower cholesterol levels and improve heart health. It also supports digestion, helps maintain blood sugar levels due to its low glycemic index, and can promote satiety, making it helpful for weight management.

What is a healthy portion size for oatmeal porridge?

A healthy portion size for oatmeal porridge is typically 1/2 cup of dry oats, which expands to about 1 cup when cooked. This provides approximately 150 calories and 4 grams of fiber. You can adjust the portion depending on your calorie needs and top it with nutrient-dense additions like fresh fruit, nuts, or seeds for added benefits.

How does oatmeal porridge compare to other breakfast cereals?

Oatmeal porridge is generally healthier than most processed breakfast cereals. Unlike sugary cereals, oatmeal is a whole-grain food with no added sugar, low in calories, and rich in fiber. It offers a steadier energy release and is more filling, whereas many cereals are high in refined carbs and sugars, leading to quick energy spikes and crashes.

Data Sources & Scientific References