1 serving (250 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.
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Nutrition Information
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 | 9.4 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
Source of Calories
About Oats porridge
Oats porridge is a versatile dish made by cooking oats in water or milk. Originating from Europe, it is a staple breakfast food with variations found globally, including the United States, Scotland, and Nordic countries. Oats are a whole grain, providing a rich source of complex carbohydrates, fiber, and protein. A 40-gram serving of oats contains approximately 154 calories, 4 grams of fiber, 5.5 grams of protein, and notable amounts of magnesium, iron, and vitamin B1 (thiamine). It is also naturally low in fat and contains beta-glucan, a soluble fiber known for its cholesterol-lowering properties. Oats porridge is a nutrient-dense meal that supports sustained energy release and overall health.
Health Benefits
- Supports heart health due to beta-glucan, a soluble fiber that can help lower LDL cholesterol levels.
- Aids in digestion and promotes gut health thanks to its high fiber content (4g per 40g serving).
- Provides sustained energy, as it is rich in complex carbohydrates that break down slowly in the body.
- Contains magnesium, which supports muscle and nerve function and helps regulate blood sugar levels.
- Provides plant-based protein (5.5g per 40g serving), which supports muscle repair and maintenance.
Dietary Considerations
Selection and Storage
Store oats in an airtight container in a cool, dry place to prevent moisture and pests. Cooked porridge should be refrigerated and consumed within 3-5 days.
Common Questions About Oats porridge Nutrition
Is oats porridge high in protein?
Oats porridge is a moderate source of protein, providing approximately 5-6 grams of protein per cooked cup (around 150 grams). While it’s not as protein-rich as eggs or meat, it can be combined with nuts, seeds, or dairy/non-dairy milk for a protein boost.
Can I eat oats porridge on a keto diet?
Oats porridge is not suitable for a strict keto diet as it is high in carbohydrates, with approximately 27 grams of carbs per cooked cup. Keto diets typically limit daily carb intake to 20-50 grams, so oats are better suited for other dietary plans.
What are the health benefits of oats porridge?
Oats porridge is rich in dietary fiber, especially beta-glucan, which can help lower cholesterol levels and support heart health. It also contains essential nutrients such as manganese, phosphorus, and magnesium, and its fiber content aids digestion and promotes satiety.
What is the recommended serving size for oats porridge?
A typical serving size of oats porridge is 1 cooked cup (about 150-200 grams), which provides around 150 calories without additional toppings. Adjust portion sizes according to your calorie needs and balance it with other ingredients like fruits, nuts, or seeds.
How does oats porridge compare to other breakfast options like quinoa or rice porridge?
Oats porridge is generally lower in calories compared to rice porridge and higher in dietary fiber than quinoa porridge. While quinoa porridge is a better source of protein (about 8 grams per cup), oats porridge is often preferred for its beta-glucan fiber and heart-healthy benefits.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
